Do you afraid your cardio days? If you’re logging more than an hour on a treadmill, elliptical, or any gym machine every week, we don’t blame you—unless you don’t do anything about it! With these five cross-training plans, you’ll torch up to 500 calories in just 30 minutes.In fact, you don’t need the gym at all! Whether you want to train at home, outside, in a hotel, or use the equipment at the gym, we’ve got a 500 calorie-blasting plan for you.
1. Zero to 10 in 30
Get ready to run off every little bulge!
If you’re sick of the treadmill, feel free to take this routine outside. In the absence of a digital speed control, we recommend a “comfortable run” for the three-minute intervals and “uncomfortably fast/on the verge of a full out sprint” for the shorter sprints. Not a runner? Follow the same guidelines for a power walk and/or jogging intervals instead (note that overall calorie total may change).
2. StairMaster Slimmer
Can’t get stoked about climbing a stairway to… nowhere? You’re not alone. Shake things up and get faster results with this stair-stepping dumbbell plan. By adding weight to functional movements (you’ll mimic everyday activities like carrying grocery bags up the stairs), you’ll work more muscles at once and increase your calorie burn.
We recommends using a set of 3- to 8-pound dumbbells, depending on fitness level. If you ever feel like you might lose your balance, stay safe by setting the weights down on the console until you find your footing. Unless otherwise noted below, carry the dumbbells in a “grocery bag position,” which means one in each hand as if holding onto two grocery bags, arms down by sides.
3. Quarter Pounder
This calorie-crushing circuit incorporates quarter-mile sprints (hence the name “quarter pounder”) in between bodyweight exercises to help your burn 500+ calories and tone your entire body at the same time. Plus, it’s guaranteed to beat boredom—you won’t have time to let your mind wander for a second! Prefer not to run? Hop on an indoor bike and pedal your sprints instead.
4. All-Terrain Interval Ride
Stop spinning your wheels on that stationary bike and kick things up a notch with this all-terrain interval ride! Put the pedal to the metal and ride your way to the 500-calorie mark on mixed terrain.
5. Jump for Joy
Plyometric exercises are a sure fire way to torch fat fast. This routine combines some of the best jumping moves you can do for a killer cardio session. Do the full circuit below as quickly as possible (you may even finish in less than 30 minutes!) anytime, anywhere. It’s perfect for traveling!