My fat loss workout burned 457 calories in 30 minutes. What did I do?  Glad you asked.

I only had 30 minutes for my training today so I combined some sandbag exercises with rope training and the X-iser.  I wore my HR monitor to see how many calories I torched.

After Monday’s all sandbag workout I mixed in some other moves for a little variety.  I did burpees combined with sandbag high pulls, alternating between the 30 second (approximately) sprints on the X-iser.

Resting for 30 seconds, I did some of my favorite rope throws – one and two arm grappler’s throws and alternating uppercuts, which is somewhat similar to cross country skiing, only more intense.

I tried to alternate between upper and lower body exercises, in order to keep my intensity high.

I did some various lunges and split squats as part of my warmup.  I also threw in a set of one arm rows on the suspension trainer and a set of ab wheel rollouts to the front and sides (diagonal).

The 30 minutes went by pretty quickly and I stopped my HR monitor to check the damage…..457 calories burned in 30 minutes even.  Of course, your heart rate stays elevated for a while after this type of workout, since you went into oxygen debt with all the short bursts of exercise.

I’ll take those numbers any day of the week.  In a magazine advertisement for the Bowflex Treadclimber they mention 321 calories burned in 30 minutes versus 150 for a treadmill at the same speed but no elevation.

Not bad numbers but not as good as my workout – and with my intense interval training, my metabolism would stay elevated longer after the workout. Plus, I worked my upper body and midsection, too.

More bang for your buck if you ask me.

Get moving!

Brian Morgan

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