These Exercises Burn a Ton of Calories (2)

Not all of us are built for marathons and other extreme forms of exercise. After all, a busy life calls for workouts that blast calories fast. No exercise promises a miracle, but the following super-efficient workouts can torch serious calories in 30 minutes. One exercise even burns 500 calories in no time

1. Supersets

This form of circuit training involves two exercises with no rest between. Perform each move and only rest once you finish a full round. Try this superset workout, courtesy of PopSugar. Do each combo three times before moving on to the next; rest for one minute between each.

2. Rollerblading

The ’60s and ’70s were the heydays of rollerblading, but you can bring back this retro sport to tone your butt, legs, and core. Whether on sidewalks or a rink, don’t count out rollerblading; it’ll burn over 300 calories in 30 minutes.

3. Rowing

To maximize this full-body workout, Anna Cummins, a master rowing instructor, tells Shape to set the rowing machine’s damper — the device that controls your drag — between three and five. Row for nine minutes, stretch, then complete nine more minutes. SFGate reports that a 150-pound person can burn between 250 and 300 calories in 30 minutes.

4. Swimming

This activity is a major calorie killer. Luckily, many gym pools and public facilities are open year-round. To torch fat, swim vigorously for 13 minutes or moderately for 19 minutes. Or do water aerobics for 33 minutes. Everyday Health explains a 150-pound person burns about 350 calories in a half hour.

5. Plyometrics

Plyometrics, also called jump training, includes explosive movements like jumping jacks, jumping rope, and box jumps. The Huffington Post explains the box jump: Place a sturdy box in front of you. Sink into a squat, and then swing your arms forward to propel yourself onto the top of the box. Lower yourself back down, holding your hands out for balance, and repeat as many jumps as you can for 30 seconds.

6. Martial arts

One-on-one sports like karate, kickboxing, or taekwondo require a lot of energy; competing against another person will keep you on your toes the whole time. A 150-pound participant can burn 300 calories in 30 minutes.

7. Spinning

On a stationary bike, a 150-pound person can burn 333 calories in 30 minutes (pedaling at a moderate intensity). If you opt for a class, however, that number will skyrocket; the average person burns between 500 and 700 calories during a 45-minute SoulCycle session!

8. Cross-country skiing

Unlike downhill skiing where a lift takes you to the mountaintop, cross-country skiing takes place on flat ground. ThoughtCo reports that a 150-pound person can expect to burn 200 to 250 calories per half-hour if you’re pacing 2.5 miles per hour.

9. Flag football

No wonder those pro footballers are in such good shape; they burn a lot of calories. Get a group together to play a vigorous game of flag football and you can enjoy an intense cardio workout.

10. Rock climbing

You’ll mostly work your arms, back, chest, shoulders, and core when you engage in this intense sport. Whether you climb up a 40-foot wall utilizing a harness or test your stamina on sloped bouldering surfaces, a 150-pound person can torch between 500 and 900 calories in an hour.