Best Calorie burn in the gym for 30min?

MNSchulz88
MNSchulz88 Posts: 28
in Getting Started
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
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Replies

  • JeanMBK
    JeanMBK Posts: 728 Member
    bump
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    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
    disasterman Posts: 746 Member
    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
    andysport1 Posts: 592 Member
    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
    memlady Posts: 13 Member
    Very good question, I have been wondering the same thing?
  • Tedebearduff
    Tedebearduff Posts: 1,155 Member
    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
    CoolDad67 Posts: 324 Member
    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
    jgnatca Posts: 14,464 Member
    My first thought was HIIT. Fifteen minutes, maximum results.
  • vellablu
    vellablu Posts: 10 Member
    intervals on Jacob's Ladder if your gym has it.
  • Papa_Swearingen
    Papa_Swearingen Posts: 139 Member
    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
    randomtai Posts: 9,003 Member
    Kettlebell work
  • skullshank
    skullshank Posts: 4,323 Member
    30 min of burpees. nonstop.
  • sljohnson1207
    sljohnson1207 Posts: 818 Member
    ^^ 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
    disasterman Posts: 746 Member
    skullshank wrote: »
    30 min of burpees. nonstop.
    lol Would be the ultimate burn because they'd need to cremate my remains

  • MNSchulz88
    MNSchulz88 Posts: 28
    AWESOME advice everyone. Thanks! Except the Burpees non-stop. I do have to go back to work LOL
  • sijomial
    sijomial Posts: 19,809 Member
    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
    skullshank Posts: 4,323 Member
    disasterman wrote: »
    skullshank wrote: »
    30 min of burpees. nonstop.
    lol Would be the ultimate burn because they'd need to cremate my remains

    zeropeoplelikethis.jpg

  • Morgaath
    Morgaath Posts: 679 Member
    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
    andysport1 Posts: 592 Member
    Buy lots of biscuits, treats and leave them by the kettle "free to a good home"
    That might help you win
  • MNSchulz88
    MNSchulz88 Posts: 28
    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
    Morgaath Posts: 679 Member
    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
    andysport1 Posts: 592 Member
    Type Ketosis into your searches.
  • schlange11b
    schlange11b Posts: 105 Member
    skullshank wrote: »
    30 min of burpees. nonstop.

    Oh dear god yes!
  • Velum_cado
    Velum_cado Posts: 1,608 Member
    rabbitjb wrote: »
    Gosh I hate biggest loser competitions they go against everything sensible in terms of weight loss and maintenance

    Yeppppp
  • H_Factor
    H_Factor Posts: 1,722 Member
    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
    H_Factor Posts: 1,722 Member
    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
    nicolejo143 Posts: 214 Member
    Skip the gym and go on a run.
  • sophieelouu
    sophieelouu Posts: 9
    Burpees!! haha!
  • MrsBennefield
    MrsBennefield Posts: 36 Member
    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
    carrieous Posts: 1,024 Member
    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

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