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,” explains Roger Adams,
Ph.D., an expert in nutrition and weight loss. “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.
The best way to burn fat on an elliptical: Add a
high incline to really activate more leg muscles, especially your
glutes. “This movement can simulate stair-climbing without the impact,”
says Adams. “Lower the incline and increase the resistance and you have a
cross-country skiing feel to your workout that really works your
quads.” As with the stepmill, don’t hold on to the handles or rails too
tightly as this can reduce your efforts and lead to shoulder or wrist
pain
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,” says Ryan. “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,” he says.
The best way to burn fat on a long run: If you’re
running on a treadmill, set the incline to 2-3% to simulate running
outside, suggests Adams. “This burns more calories and may actually be
easier on the knees.” If running feels boring for you, try different
routes in your neighborhood or join a local running club. Running with a
partner or group can make the miles go by much easier.
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,” says Adams. 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.
The best way to burn fat on a stair climber: “Try
incorporating 90% or more effort on the stair climber for 30 seconds
with a one- to two-minute ‘active recovery,’ like a farmer carry with
medium-weight kettlebells or dumbbells to incorporate upper body and
core strength,” says Ryan. “Doing 10-15 rounds of this workout will
spice up your workout way above the normal range of calories burned.”
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,” says Ben Boudro,
C.S.C.S., owner of Xceleration Fitness in Auburn Hills, MI..
The best way to burn fat with a jump rope: While
very few people can jump rope for 30 minutes straight, it’s best to do
intervals of fast and slow jumps to keep you going. Can’t do that very
well? Jump as fast as you can for one minute, then rest for 20-30
seconds. Repeat until you’re done. If you’re a frequent traveler, throw a
jump rope in your suitcase for a great workout without ever having to
leave the hotel room.
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,” says Adams. “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, says Adams.
The best way to do it: If you can do a particular
movement for 40-50 reps, chances are your kettlebell isn’t heavy enough.
“Don’t go too light, and don’t go too heavy either,” he says. “Some of
the best ways to do a kettlebell workout to maximize calorie burning is
to do a movement for 30-40 seconds, rest for 20-30 seconds, then repeat
the movement or cycle through several movements.” Set your timer for 30
minutes and see how many rounds you can get.
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,” says Adams—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.”
How to burn fat with cycling: Doing intervals on a
stationary bike is a great way to maximize your calorie burn in minimum
time. “Keep the intensity really high on the intervals for a couple of
minutes, then slow down for a minute or so, continually repeating these
intervals for as long as you can,” Adams suggests.
