Fitness for Busy People

There’s a common misconception that only people who spend hours in the gym every day will see physical changes in their bodies. The good news is that this simply isn't true. You don't have to set aside hours and hours to exercise – you can still hit your fitness targets or trim down by pumping up the intensity over short intervals.

High-intensity interval training (HIIT) allows you to burn lots of calories in a limited amount of time. These short-burst exercises quickly raise your heart rate for about 30 seconds, allowing a minute for rest, followed by several repetitions of the sequence.

As a training method, HIIT can work wonders. But which machines should you be using, and what exercises should you be doing for maximum calorie burn?

It’s important to bear in mind that the calories listed below are estimates – your exact calorie burn depends on many factors, including exercise intensity and duration, your metabolism, and your current weight.  

Let’s jump into the best gym equipment to use to get sweaty in no time.

Running Burns the Most Calories

The ultimate calorie torcher – running on a treadmill for 30 minutes – can burn anywhere from 240 to 355 calories, depending on the factors mentioned above.

Try high-intensity sprints on the treadmill for even more burn. Set the timer for 30-second sprints and one-minute cooldowns in between, repeating as many times as you can. This will elevate your heart rate and give your body more of a workout than a standard one-speed run.

Don’t forget to warm up with a quick sprint, jumping jacks, or high-knee running before attempting this workout. A stretch afterwards will also help to alleviate stiff and sore muscles.

Stationary Cycling is a Great Alternative

For something a little less challenging, opt for a stationary cycling bike. Here, you can burn up an estimated 210 to 311 calories in 30 minutes, depending on the intensity, duration, and your body weight.

The HIIT concept works just as well on a stationary bike. However, a vigorous cardio workout with short, intense bursts should only be attempted after you’ve warmed up properly. Start with a casual five-minute warmup and alternate between one-minute speed and two-minute recovery intervals. On a scale of 1 to 10, you should keep your speed intervals between 7 and 9 and recovery intervals at 5 to 6.

The Rowing Machine Offers a Full-body Workout

If you’re looking for an exciting and explosive workout, a rowing machine is the way to go. You may incorrectly assume that rowing only works your arms, but when used correctly, an indoor rower delivers an effective low-impact, full-body workout that burns more calories in a fraction of the time.

This is because the clever machine mimics the motion of rowing on water, engaging multiple muscle groups across the entire body. You should feel the strain in your legs, core, arms, and shoulders when using an ergometer – another name for an indoor rower. Depending on your weight and the intensity of your workout, you could burn from 255 to 440 calories per 30-minute rowing session. 

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