Calorie-Burning Workouts



 starting jumping rope slowly in 20- to 30-second spurts. After mastering the flick-of-the-wrist and timing, concentrate on speed and duration to burn


 Berkow believes sprinting is a peak effort that demands glute and hamstring force. She says alternating peak efforts and recuperation intervals builds cardiovascular


 kickboxing if you can't leap or have knee problems. According to Muscles, Ligaments, and Tendons Journal, kickboxing improves cardio, strength

 Cycle indoors

 cycling for no-impact cardio and knee and hamstring strengthening. “It’s great cardio for knee pain or recovery.”


 If you're just starting or if running at a constant speed troubles your ankles or knees, alternate runs with mild jogging or walking

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 Kettlebell Circuits

 the Journal of Strength and Conditioning Research, kettlebell training regularly increases strength and metabolism.

 Kettlebell Abs Exercises

  Repeat a kettlebell deadlift to squat clean and push press. (You may select different movements from the greatest kettlebell exercises.)


 Berkow believes rowing works glutes, hamstrings, back, core, hips, and arms. It strengthens your posterior chain 


 Rowing boosts heart rate and muscular growth by activating all muscles. According to Annals of Rehabilitation Medicine study