Burn baby, burn

May 12 09:27am

Burn baby, burn

Rainy day? No sweat. Here's four ways to blast up to 2100kJ in one gym visit

TREADMILL
After a five-minute warm-up, boost your speed to 11kmh for one minute. Then slow to a job for one minute. Repeat this cycle, increasing the sprint pace by 0.8kmh each time. When you reach an unsustainable speed, reduce the pace by 0.8kmh each time. After 20 minutes, start your cool-down.

ELLIPTICAL TRAINER
Choose the interval program from the workout menu and up the resistance until you have to push down hard with every step. Torch up to 10 per cent more kilojoules with some Velcro weights.

SPIN CLASS
Spend at least a third of the session - say, 15 minutes of a 45 minute class - out of the saddle. When you pedal standing up, you use more muscles than when you stay in the seat. Don't wait for the instructor to say the word. Just wave your bum in the air like you just don't care.

STEP CLASS
Bring those knees up: the higher the step, the bigger the drop in kilojoules. Boost your energy expenditure an extra 10 per cent by strapping on 0.5kg weights to your wrists and ankles.

10 Comments Report Abuse

1. naomipont - May 13 05:10pm

I say "sit on the couch and watch TV - it's the easy way to burn calories!". Who wants to spend that sort of time in the gym anyway?

2. deangibsite - May 13 05:16pm

Here Here they all crazy monkeys

3. jkav110 - May 13 05:32pm

Yes fitness is not easy!!!
NO Pain NO Gain.
But at least they are not FAT Couch Potatoes

4. candicevvn - May 13 05:47pm

Strapping those weights to your ankles and wrists is extreamly dangerous! Your tear muscles, weaken ankles and generally do more harm than good! If you want to use weights hold them with your hands.
You should be more responisble with the articles posted here!

5. bettyboop_oopadoop - May 13 08:35pm

I have actually been told that strapping low grade weights to your ankles while walking can alleviate depression. So I guess you can keep fit in mind and body if this is the case.

6. vanishingpoint@y7mail.com - May 13 11:19pm

Gym costs are astounding then you have the cost of a trainer ontop of that but you need some form of support/help to start. Once you know what to do its a different story and you can train your self if you are mentaly strong enough to stick to a regular training session. No injuries is the key.

7. sunhotomy - May 14 05:16am

candicevvn i agree with your wisdom with holding with hands

8. sian_waller - May 14 08:02am

why did you people bother reading this article if you are obviously nto interested in health or fitness?

9. alyce_morgan - May 16 08:54am

interval training is something you dont need a trainer to do. On a treadmill adjust the speeds and inclines, bike and x trainers increase your rpm and the resistance. 30sec hard: 30 sec moderate intensity. I'm an exercise physiologist and there is no need for a trainer. Its all about you!! :)

10. shelley.king17 - May 26 04:24pm

An extra session of 20 minutes on the exercise bike per day is what tipped me over the edge in terms of weight loss. I've lost 5.4kg in the last 3 months. I run three times a week, do weights and resistance tube twice a week. The extra 20 mins on the bike contributes hugely to losing 500gms per week