4\ BIKE SPRINTS
It sounds downright crazy, but Gym Jones manager Rob MacDonald proved that it's possible to blast 87 calories in one minute on this stationary bike that increases its resistance as you pedal harder.
The key: Give everything you have in that 60 seconds.
5\ JUMPING ROPE
Moderate-intensity rope jumping – about 100 to 120 skips per minute – burns about 13 calories a minute, according to the Compendium of Physical Activities.
This cardio exercise uses more muscle groups than jogging, and challenges your balance and coordination – especially if you practice drills that require extra hand and foot skills.
This CrossFit Workout of the Day (WOD) burns an average 13 calories per minute, according to scientists at Kennesaw State University.
It’s effective because it pairs three exercises – 5 pullups, 10 pushups, and 15 air squats – that work different major muscle groups, and you do as many rounds as possible in 20 minutes.
So if you’re in amazing condition, you can go all-out for each one, without slowing down or stopping to recover in between.
If you’re somewhat less than amazing (read: like most people), you simply rest when needed. For example, you don’t move on to the pushup until you’ve completed 5 reps of the pullup, even if you have to stop and start.
“Any routine that takes you from standing, down to the ground, and back up to standing again is an amazing calorie burner, because it really spikes the heart rate,” says John.
7\ CROSS-COUNTRY SKIING
Zipping along on skis delivers a better cardio workout compared to running at about the same pace, thanks to the fact that the sport requires you to push with your lower-body and pull with your upper.
In fact, a good cross-country ski session can burn more than 12 calories a minute, according to the Compendium of Physical Activities.
That explains why Nordic Skiers consistently collapse in exhaustion at the finish line of Olympic races.
8\ TABATA JUMP SQUATS
This four-minute miracle drill burns major calories both during a workout and after. In an Auburn University at Montgomery study, participants who did eight rounds of all-out jump squats – 20 seconds of hard work, separated by 10 seconds of rest – burned 13.4 calories per minute and doubled their post-exercise metabolic rate for at least 30 minutes.
9\ BATTLING ROPES
In a recent College of New Jersey study comparing various workout styles, battling-rope exercises came in first in terms of total oxygen consumption and an average calorie burn of 10.3 calories per minute.
This article was originally published on MensHealth.com