This intensity workout burns 346 calories in 13 minutes
Burning calories is one of the most common reasons to exercise. But 15 minutes of fast cycling burns just 100 calories, while the same amount of jogging burns around 150 calories. An intensity workout developed by US sports scientists is much more effective. The body burns 346 calories in only 13 minutes.
The intensity workout challenges the whole body
No time, totally scheduled – you don’t always find the time for your fitness training. But if you still want to work out effectively and burn a lot of calories, you should try a strength training program developed by US sports scientists at the University of North Dakota. The simple exercises burn 26.6 calories every minute. That makes 346 calories in 13 minutes. The secret of the high-intensity workout is the short breaks between exercises.
This is what the intensity workout looks like
- The program consists of six exercises (see below).
- Each exercise is performed three times for 30 seconds.
- The breaks are 15 seconds
- The respective weights correspond to 50 percent of the repetition maximum.
The intensity workout empties the glycogen stores
The scientists also explain why the training is so effective: During the 30-second workout, the body empties its glycogen stores in the muscles. As a result, the body switches to the highest fat-burning level and maintains it. The 15-second break is not enough to fully recover. The only disadvantage is that you need the right equipment. The most accessible place to do it is in a gym. Here is an overview of the super workout on the 6 machines:
- Barbell bench press (3 x 30 seconds with 15 seconds rest)
- Barbell row (3 x 30 seconds with 15 seconds rest)
- Biceps curls (3 x 30 seconds with 15 seconds rest)
- Leg extension (3 x 30 seconds with 15 seconds rest)
- Triceps dips (3 x 30 seconds with 15 seconds rest)
- Leg curls (3 x 30 seconds with 15 seconds rest)
Here is the matching video with the 6 exercises
Only suitable for trained athletes
346 calories in 13 minutes are, of course, a great incentive to get started right away. But be careful: if you have never done strength training before or haven’t done it for a long time, there are several things you need to be aware of:
- The short workout is challenging and should only be done by really healthy people.
- If you haven’t exercised for a long time, you should get a doctor’s OK.
- It is also advisable to do a regular basic workout for several weeks first.
- If you have been training regularly for a longer time, know the exercises, and are healthy, you can start immediately with the program.