High-Intensity Interval Training (HIIT): HIIT involves alternating between short bursts of intense exercise and periods of rest or lower-intensity exercise. Examples include sprinting on a treadmill for 30 seconds
Circuit Training: Perform a series of exercises (like push-ups, squats, burpees, and jumping jacks) back-to-back with minimal rest in between. This keeps your heart rate elevated and maximizes calorie burn.
Tabata Training: A form of HIIT that follows a specific pattern: 20 seconds of intense exercise followed by 10 seconds of rest, repeated for 4 minutes (one Tabata set). You can do multiple sets with different exercises
Treadmill Sprints: Short, high-intensity sprints on the treadmill can burn a significant number of calories in a short amount of time. Alternate between 30-second sprints and 1-minute recovery walks for 20-30 minutes.
Rowing Machine Intervals: Rowing is a full-body workout that can burn a lot of calories. Alternate between high-intensity rowing for 1 minute and slower rowing or rest for 1-2 minutes.
Spinning/Cycling: High-intensity spinning classes or interval cycling sessions can be very effective for weight loss. Aim for a mix of high-resistance climbs and fast sprints.
Compound Strength Training: Focus on compound movements like deadlifts, squats, bench presses, and pull-ups, which engage multiple muscle groups and burn more calories. Perform these in a circuit
Kettlebell Workouts: Kettlebell exercises like swings, snatches, and clean and presses combine cardio and strength training. These explosive movements can burn a lot of calories quickly.
Boxing or Kickboxing: These workouts are intense and provide a great combination of cardio and strength training. Hitting the heavy bag, practicing combinations, and incorporating footwork drills can all contribute to significant