According to Roy Morgan research over 60% of Australian adults want to lose weight*. That’s a staggering figure but one that isn’t hard to believe. We lead busy lives, and sometimes convenience trumps healthy options when we are time poor. Wanting to lose weight is an abstract concept, and it can be hard to turn that desire into an outcome. With determination and the right support – you can make it happen and a healthier, happier you can prevail.
Your social networks may matter more than your genetic networks. But if your friends have healthy habits you are more likely to as well. So get healthy friends.
Dr. Mark Hyman
Top 10 Anaerobic and Cardio Workouts
10. Elliptical
These machines were originally designed to minimize impact on the knees and hips, but still allow a great workout. Because the impact is quite low, the calorie-burning effect isn’t as great as other cardio machines, like treadmills and stairmasters, However, the elliptical machine can be an excellent way to burn calories without wearing out your joints. While the average 180-lb. man may only burn close to 500-600 calories per hour if he’s going at an above moderate pace, you can get even more out of it by switching up the intensity, speed, and resistance.
9. Running (moderate pace)
Running at a steady, moderate pace is a sure way to burn fat and calories, but it’s not the most economical way to build or even maintain muscle.
By the numbers, a 180-lb. man can burn about 940 calories in an hour while running an 8.5-minute-per-mile pace—or 7 mph on the treadmill for an hour . This would be a nice, long run to do every couple of weeks to keep up your aerobic capacity, but it involves a lot of mileage for the time and effort put in. The cons: Running at this pace can also break down muscle and subject your body to lots of pounding. If you’re looking to add in a long run every once in awhile, by all means do so, just opt for trails or softer surfaces than cement and blacktop.
8. Stair Climber
A stair climber offers another popular way to burn fat and calories, but only about 500-600 calories for an 180-lb. man at a moderate pace. Because of the higher leg lift involved, climbing stairs uses significantly more muscles than just walking—strengthening your legs in a functional way. The primary drawback: Stair climbers can put a lot of weight and pressure on your joints, so it can be difficult for people with bad knees.
7. Jumping Rope
There’s a reason the jump rope is a mainstay in a boxer’s training regimen: it’s cheap, easy to do, increases foot speed, and burns a ton of calories. Think of your favorite boxers, wrestlers, and fighters—they all jump rope. Jumping rope not only enhances your footwork, shoulder strength, and coordination, but also simulates sprinting, allowing you to burn as much as 500 calories in just 30 minutes.
6. Kettlebells
While a kettlebell workout isn’t technically a cardio-only exercise, its calorie-burning effects are too high to keep off this list. Kettlebell workouts combine the best of both worlds: strength training and cardio. In addition, a recent study on the calorie-burning effects of this type of workout puts it at around 20 calories per minute. This total takes into account not only the aerobic calorie expenditure, but also the anaerobic calories burned. Very few cardio exercises build muscle—this is one of the exceptions. You can expect to burn around 400-600 calories in just 30 minutes.
5. Cycling
Stationary bikes are a mainstay at most gyms, but there’s a reason most people aren’t waiting in line to use them: You must be willing to go at an intense rate, so no pedaling while scrolling through your smartphone. During a vigorous indoor cycling or spin class, the average 180-lb. man may burn close to 1,150 calories per hour, while a more moderate ride will only burn half that amount at about 675 calories per hour.
4. Swimming
Swimming is a total-body workout that starts the second you begin treading water. You’re essentially fighting gravity, so your muscles are working extra hard to keep you afloat without getting a break until you’re out of the water. In fact, with just one minute of fast swimming, you’ll burn 14 calories.
3. Rowing
Take a look at any collegiate rower’s body and you’ll surely be envious of their athletic, v-cut frame. Rowing makes the list because it is a great way to incorporate the upper and lower body in a relatively low-stress manner on your joints and ligaments. It’s also a great way to work the posterior chain. Following a moderate pace on the rowing machine can burn upwards of 800 calories per hour for an 180-lb guy, but increasing the intensity with short sprints will get that number well over 1,000 calories per hour very quickly.
2. High-intensity interval training
HIIT gives you a well-rounded workout while burning a ton of fat and calories. HIIT workouts can vary greatly, from 500 calories per hour to 1500-plus calories per hour for an 180-lb man. HIIT workouts are great because of the intensity of each exercise as well as the variation of exercises and reps. Pairing any body-weight movement with a weighted movement and a traditional cardio element and you have the perfect recipe for an amazing fat-burner.
1. Sprinting
Sprints outside, on a treadmill, or even up stairs or bleachers are great to burn the most calories in the least amount of time. No equipment is really necessary and you can do these workouts just about anywhere. Sprinting is simple, and it burns huge amounts of calories—when looking to shed weight, it tops the list.