Burn 300 Calories in 30 Minutes

If you're trying to burn calories and lose weight using cardio machines, I have a challenge for you: Put down the magazine, turn off the television, take the towel off your display and stop looking at your watch. Okay, you can keep the iPod or MP3 player, but everything else has to go. Why the drastic 

measures? If you aren't paying attention, you may not be working as hard as you think.

Cardio Workouts to Burn More Calories

There's nothing wrong with zoning out from time to time when you workout, but if you do that all the time, it's easy to slack off on your intensity.

The following workouts will help you pay attention to what you're doing, change the settings on your machine and burn more calories. Modify each workout according to your fitness level and feel free to increase or decrease speed, incline and/or workout time to fit your needs.

For each workout, warm up with 5-10 minutes of light cardio and keep track of your Perceived Exertion or monitor your heart rate. Use this calorie calculator to determine how many calories you're burning. End with a cool down and stretch.

Treadmill

• Start with incline at zero and speed at a pace just out of your comfort zone (walking or jogging). Perceived Exertion (PE)=Level 5.
• 1 Minute: Raise incline two percent every 15 seconds. PE=5-6
• 1 Minute: Reduce the incline one percent every fifteen seconds. PE=6-7
• 3 Minutes: Walk or jog at a steady pace. PE=5
• Repeat entire cycle for 30 or more minutes
• Approximate calories burned: 320 (based on 140-lb person)

Elliptical Trainer

• Using the manual program, enter workout time as 30 minutes and choose a level of resistance that takes you just out of your comfort zone (PE=5)
• 6 Minutes: Increase ramps/resistance so that you're working harder. PE=6
• 2 Minutes: Set ramps at highest level and increase resistance every 30 seconds. PE=7-8
  • If you don't have ramps, set your resistance at the highest level you can manage for 30 seconds
• 2 Minutes: Lower ramps and resistance to comfortable level. PE=5
  • If you don't have ramps, lower your resistance until you're at a comfortable level.
• 6 minutes: Set ramps/resistance to medium and go backwards. PE=5-6
• Repeat entire cycle for remaining time to complete 30 minutes
• Calories Burned: 250-300 (based on 140-lb person)

Bike

• Using the manual program, enter your workout time as 30 minutes and choose a resistance that's just out of your comfort zone
• 5 Minutes: Cycle at a moderate pace. PE=5.
• 2 Minutes: Raise your resistance 2-3 increments every 30 seconds. PE=6-8
• 2 Minutes: Lower your resistance 2-3 increments every 30 seconds. PE=6-8.
• 1 Minute: Set resistance at a high level and cycle as fast as you can. PE=8-9
• Repeat the entire cycle for 30 or more minutes
• Calories Burned: 245 (based on 140 lb person)

http://exercise.about.com/cs/cardioworkouts/a/burn300calories.htm

The 8 Best Fat-Blasters ( Day 2 )

The 8 Best Fat-Blasters

 

Jumping Rope

Burns 340 calories in 30 minutes

You knew this workout had to be high on the list. After all, it’s one of pro boxers' favourite ways to train. To get the most from each jump, use a rope with handles that reach to just under your armpits when you stand on the middle of it, and follow these top-form tips: Jump with your feet slightly apart and body upright, and keep your jumps low to the ground. Don’t have a rope? You’ll get the same benefits by doing the movements rope-free.

Boost the burn: Frequently switch up your speed (slow, fast) and style (jumping with one foot, then two feet), or jump rope while you jog.

 

Hula Hooping

Burns 300 calories in 30 minutes

Marisa Tomei and Beyoncé hoop to keep their bodies beautiful. To do it yourself, grab an adult-sized hoop (they're larger and heavier than kids' hoops, making them easier to spin); you'll know you have the right size if it reaches your chest when you stand it up in front of you. Simply keep it going around your waist. To start, stand with one foot in front of the other and shift your weight back and forth (versus around in a circle). And don't worry if you're less than perfect at first; you'll still knock off major calories, plus get better every time you spin.

Tennis

Burns 272 calories in 30 minutes

Don't think you need to round up a partner or trek all the way to a court to break a super sweat with racket in hand. Simply find a flat area near a wall or garage door that you can hit the ball against. Alternate forehand and backhand shots—then see how many you can do in a row without goofing. Stand 10 to 25 feet away, which will force you to hit harder. Even practising your serve will get your body in burn mode, because you’ll have to run and bend to pick up your missed balls.

Boost the burn: Try to hit the ball consistently for 50 or 100 strokes. "Having a goal will make you work harder to reach it," Braganza says.

http://www.health.com/health/gallery/0,,20420506_6,00.html

8 New Exercises to Triple Your Calorie Burn (Part 1)

8 New Exercises to Triple Your Calorie Burn

 

Build A Better Body

By Su Reid-St. John
From Health Magazine
Your body is a marvel of efficiency: Do something over and over and, before long, you get so good at it you do it on autopilot. That’s a wonderful thing when it comes to learning a new language, it’s not so great when it comes to your workout.

There’s a simple way to get your body back in fat-blasting mode: Temporarily ditch your go-to moves. "When you change up your workout, your body works harder because it’s in unfamiliar territory," explains Amy Dixon, a Santa Monica, California–based trainer and exercise physiologist. "That’s what causes it to burn more calories and build more muscle."

 

Mix It Up

Cardio-wise, there’s no need to completely abandon what you love. Just tweak it. "At least one day a week, do a different activity than usual," Dixon advises. "If you’re a walker, hit the pool. If you’re a cyclist, get to know the rowing machine." Increase intensity during your second cardio workout of the week, and up your workout time during the third session. "Those three changes will keep your body guessing," she says.

 

Use The Pro's Tips

To shake up your strength workout, replace the everyone-does-’em moves (crunches, etc.) with this fresh routine created by Dixon. Do this series two to three times per week, alternating with cardio days; you’ll start to see results in as little as two to three weeks. Each move hits the same major muscle groups as the old standbys; but challenges them more, giving you a stronger, sleeker body in the same amount of time. So it’s efficient—in the best way possible.


http://www.health.com/health/gallery/0,,20553038,00.html