1. Indoor Rowing
This movement engages more muscle groups (arms, legs and back), therefore, on average, you burn about 12.5 calories per minute (size and power output of the athlete will affect your calorie burn). A Concept 2 Rower is one of the most trusted brands to use.
2. Kettlebell Swings
This movement engages the glutes and quads, and then the shoulders as you bring the kettlebell overhead. On average, you’ll burn about 20 calories per minute. Start in a deadlift position with feet outside of the kettlebell, and reach down to pick it up with an upright back. Give yourself a pre-swing between your legs, then aggressively swing back and up until the kettlebell is straight overhead. If you are less proficient with this movement, don’t take the kettlebell up quite as high (shoulder height works well too). Breathe at the top, then control the kettlebell down to swing back through the legs. Repeat for 3 sets of 10. (Onnit Kettlebells are great and have cool designs to boot!)
3. AirDyne Assault Bike
As you pedal harder on the AirDyne Assault Bike, the resistance increases. You can burn up to 87 calories per minute with this movement. Obviously, your intensity determines your calorie burn.
4. Burpees
The average person can burn about 1.5 calories per burpee. Shoot for 10 burpees per minute. According to the ACSM, 10 quick-paced burpees can increase your metabolism as much as a 30-second all-out bike sprint.
5. Tabata Jump Squats
A Tabata is an exercise formula of 20 seconds of work followed by 10 seconds of rest for 8 rounds (4 minutes total). The work time should be at a high intensity since it is such a short duration. An Auburn University study exhibited the participant burned an average of 13.4 calories per minute during a tabata of jump squats, and increased their metabolic rate by 30 minutes.
6. Jumping Rope
100-130 skips at a moderate pace will burn about 13 calories per minute. This movement engages more muscle groups and requires more coordination and balance than running.
