Best Calorie burn in the gym for 30min?

MNSchulz88

Just starting a Biggest Loser Competition at my job and have the opportunity to use the gym on my lunch break. Only have 30 min to get the best/biggest calorie burn possible. I have access to every type of machine, weight, equipment ect.(its a State funded gym). Also going to work out at home after work. (Its an 8 week competition and winner takes home lots of money) Please Advise. THANKS

JeanMBK

bump

Sued0nim

Gosh I hate biggest loser competitions they go against everything sensible in terms of weight loss and maintenance

That said interval training is good for cardio fitness

Here http://www.shape.com/fitness/cardio/5-ways-burn-500-calories-30-minutes

Consider an HRM to track your actual burn

But seriously it's not the speed it's the long term effectiveness of lifestyle changes that matter

disasterman

Look into HITT - high intensity interval training or sprints. HITT with kettlebells is pretty good. Typically going to be better than steady state cardio but you will get lots of more expert advice here.

andysport1

Probably an interval session
Running machine if you can manage 30 mins of intervals

So you could do Mon, Wed, Fri run interval
Tue, Thurs weights (heavy low reps)

memlady

Very good question, I have been wondering the same thing?

Tedebearduff

MNSchulz88 wrote: »

Just starting a Biggest Loser Competition at my job and have the opportunity to use the gym on my lunch break. Only have 30 min to get the best/biggest calorie burn possible. I have access to every type of machine, weight, equipment ect.(its a State funded gym). Also going to work out at home after work. (Its an 8 week competition and winner takes home lots of money) Please Advise. THANKS

Do the big 3! Squats, deads and overhead press.

I'd say wait until you plateau until you start doing hiit cardio

CoolDad67

You'll want to use some sort of cardio exercises for the most calorie burn. Use whatever machine(s) get your heart pumping the best and can help you hold the heart rate up there for the 30 minutes.

I find that the Arc Trainer or Elliptical work best for me. They tend to be easy to maintain a pace that keeps my heart rate where it is supposed to be.

I try to keep my heart rate around the 140-150 mark. That's around 80-85% of my max heart rate. At that heart rate I would burn around 475 Calories in 30 minutes. This is, of course, based on my age, weight, and gender. Yours would be different.

Good Luck!!

jgnatca

My first thought was HIIT. Fifteen minutes, maximum results.

vellablu

intervals on Jacob's Ladder if your gym has it.

Papa_Swearingen

got my money on stairmaster or elliptical on med high resistance.... however, if you could row for 30 minutes you'd be burning some serious cals

randomtai

Kettlebell work

skullshank

30 min of burpees. nonstop.

sljohnson1207

^^ what she said..jacob's ladder. the arc trainer is good, too. boxing is great. spin class torches calories! my suggestion is mix it up each time.

disasterman

skullshank wrote: »

30 min of burpees. nonstop.

lol Would be the ultimate burn because they'd need to cremate my remains

MNSchulz88

AWESOME advice everyone. Thanks! Except the Burpees non-stop. I do have to go back to work LOL

sijomial

Not HIIT if you really want to maximise calorie burn, the rest/recovery periods don't burn much.
You would burn more calories at the highest intensity cardio you can actually maintain for 30 minutes.

skullshank

disasterman wrote: »

skullshank wrote: »

30 min of burpees. nonstop.

lol Would be the ultimate burn because they'd need to cremate my remains

Morgaath

HIIT of what ever form you like. It will burn a ton of cals, and likely up your strength and endurance (Under the idea that you aren't already in great shape).

And when not doing that...try and do more walking and standing than you normally do. I burn under 1 cal a minute sitting, and 2-4 standing and walking (varies on speed, weight, etc)... It may not seem like a lot, but if you stand for 20 minutes of an hour of watching tv you go from burning 60 to 80 cals... so if you watch 5 hrs of tv over the week you went from burning 300 cals to burning 400 cals.
If you walk an extra 15 minutes each day rather than sitting....well, you go from burning 15 cals to 30-60 cals -- in 5 days that is an extra 150-300 cals.
Those might not seem like a lot, but over 8 weeks they can be an extra pound or two of fat loss.

andysport1

Buy lots of biscuits, treats and leave them by the kettle "free to a good home"
That might help you win

MNSchulz88

andysport1 wrote: »

Buy lots of biscuits, treats and leave them by the kettle "free to a good home"
That might help you win

ha ha ha good idea!

Morgaath

Tedebearduff wrote: »

Do the big 3! Squats, deads and overhead press.

I'd say wait until you plateau until you start doing hiit cardio

Given it is an 8 week comp, it is not very likely he will plateau... nor would the big 3 burn a ton of cals in a 30 minute workout.

Walk in at 9 -- walk to squat rack
9:01-9:05 - Set up barbell for Squat
9:05-9:06 - Do set - rest 1 minute
9:07-9:08 - Do set - rest 1 minute
9:09-9:10 - Do set - rest 1 minute
9:11-9:12 - Do set - rest 1 minute
9:13-9:14 - Do set - rest 1 minute

9:14-9:17 - Set up barbell for Benchpress
9:17-9:18 - Do set - rest 1 minute
9:19-9:20 - Do set - rest 1 minute
9:21-9:22 - Do set - rest 1 minute
9:23-9:24 - Do set - rest 1 minute
9:25-9:26 - Do set - rest 1 minute

9:26-9:29 - Set up barbell for Deadlift
9:29-9:30 - Do set - Do not rest -- Do not re rack weights
Walk out door wishing you had more time

That gets you about 15 minutes of moving weights, and 15 minutes of resting.
And while a pound of muscle burns more cals than a pound of fat, he is not going to add a lot of muscle on in 8 weeks while he is trying his hardest to lose weight.

andysport1

Type Ketosis into your searches.

schlange11b

skullshank wrote: »

30 min of burpees. nonstop.

Oh dear god yes!

Velum_cado

rabbitjb wrote: »

Gosh I hate biggest loser competitions they go against everything sensible in terms of weight loss and maintenance

Yeppppp

H_Factor

First off, the amount of weight you lose will largely be dictated by the kitchen. You can't outtrain a bad diet....doesn't matter what you do. With that in mind, as far as the gym goes, I recommend full body exercises that burn a lot of calories and/or HIIT. The reason for HIIT isn't simply for the calorie burn while you're at the gym....its to create something known as EPOC which is needed for the "afterburn" effect (burning calories for hours after the workout while your body recovers during EPOC). In order to successfully trigger EPOC, you need to be able to work at near max HR. Anyway, here's an idea for a workout. five intervals of: 2 minutes on cardio machine and 1 minute of bodyweight lower body exercises like air squats, lunges, split squats, Bulgarian split squats, step ups, etc. In each interval, increase your speed and/or incline. That's your first 15 minutes. For the next 10 minutes, do five intervals of: 1 minute on cardio machine and 1 minute of bodyweight upper body exercises like different variations of push-ups, burpees, etc. Increase your speed and/or incline for each interval. For the final 5 minutes of your workout, you're going to do 5 intervals of: 30 second sprint and 30 second rest.

H_Factor

As far as calorie burn....I push myself hard either with a home workout or at a boot camp at a gym and I burn about 500 calories per half hour (according to my HRM) when I push hard (I'm talking averaging 85-90% of your max HR for the entire half hour). Most folks can't burn 500 calories per half hour. This is why your nutrition is most important in determining whether you're going to burn fat.

nicolejo143

Skip the gym and go on a run.

sophieelouu

Burpees!! haha!

MrsBennefield

CoolDad67 wrote: »

You'll want to use some sort of cardio exercises for the most calorie burn. Use whatever machine(s) get your heart pumping the best and can help you hold the heart rate up there for the 30 minutes.

I find that the Arc Trainer or Elliptical work best for me. They tend to be easy to maintain a pace that keeps my heart rate where it is supposed to be.

I try to keep my heart rate around the 140-150 mark. That's around 80-85% of my max heart rate. At that heart rate I would burn around 475 Calories in 30 minutes. This is, of course, based on my age, weight, and gender. Yours would be different.

Good Luck!!

How do you figure calorie burn based on height, weight and gender?

carrieous

the elliptical with a high resistance and holding the arm bars the whole time will burn more than most anything else. Sure burpees are killer but youre not going to be able to do them for 30 mins straight