6 Intense Cardio Exercises in 6 Minutes

Want a quick workout that is only 6 minutes? Here are six intense cardio exercises that you can do for six minutes (1 minute each) to help with weight loss:

1. Burpees: Burpees are a full-body exercise that combines strength training and cardio. Start in a standing position, drop into a squat, place your hands on the ground, kick your feet back into a push-up position, perform a push-up, jump your feet back to the squat position, and explosively jump up into the air. Repeat this sequence as quickly as possible for 1 minute.

2. Jumping Jacks: Jumping jacks are a classic cardio exercise that engages your entire body. Start with your feet together and arms by your sides. Jump up, spreading your feet wider than hip-width apart, and simultaneously raise your arms above your head. Jump back to the starting position and continue jumping back and forth for 1 minute.

3. High Knees: High knees are a high-intensity exercise that targets your lower body and elevates your heart rate. Stand with your feet hip-width apart. Drive one knee up toward your chest while hopping on the other leg. Alternate legs quickly and continue lifting your knees as high as possible for 1 minute.

4. Mountain Climbers: Mountain climbers are a challenging exercise that works your core, shoulders, and legs. Start in a push-up position with your arms straight. Bring one knee in towards your chest, then quickly switch legs, alternating back and forth. Keep a quick pace and perform the movement for 1 minute.

5. Jump Squats: Jump squats are an explosive exercise that targets your lower body and increases your heart rate. Start with your feet shoulder-width apart. Lower into a squat position, then explode up into the air, reaching your arms overhead. Land softly and immediately lower back into the squat position to repeat the movement. Continue for 1 minute, maintaining a quick and controlled pace.

6. Speed Skaters: Speed skaters mimic the lateral movements of ice skaters and provide a great cardio workout. Start by standing with your feet shoulder-width apart. Leap to the side with your right foot, bringing your left foot behind you and reaching your left hand toward the right foot. Leap to the left side and continue alternating sides as quickly as possible for 1 minute.

Remember to warm up before performing these exercises and cool down afterward. It's crucial to listen to your body, modify exercises if needed, and consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.

 

Jogging 30 Day Challenge: What Happened?

You may recall that earlier this year I embarked upon a "Jogging 30 Day Challenge" and then it suddenly stopped?

Well, I was about 20 days into it and injured my foot. I am not even certain HOW I injured my foot. I woke up one morning and my right foot was suddenly in a lot of pain, similar to a "Charley Horse" in terms of the amount of pain I was in.

But unlike a Charley Horse / foot cramps, it didn't go away after a few minutes.

It took months for my foot to start feeling like normal again, and even now I sometimes experience pain in my right foot.

So that's why my "Jogging 30 Day Challenge" ended unexpectedly.

I am hopeful to resume jogging sometime, but in the meantime I want to be fully healed before I do so.

I don't recommend anyone jogging when you have a sports injury in your feet or legs. Same with any other sports injury. If you have an injury it is your body telling you it is time to take a break.

Jogging 30 Day Challenge: Day 9

I did not go jogging on Sunday. I was very busy that day (working + a family event).

However I have since made up for it by going jogging twice yesterday... and I am planning to extend my 30 Day Challenge by an extra day to make up for the lost day.

Call it a penalty day.

I missed a day so I have to make for it by going twice the day after AND I have to add a penalty day when the 30 days has elapsed.

I have been thinking about what should happen AFTER the 30 days is over. Do I just stop jogging and go back to my "normal routine" of not jogging?

Or should I make jogging "my new normal" wherein I now jog every day?

I am leaning towards the latter. Just keep jogging every day.

Not sure what I will do during the winter... Might have to buy some jogging pants that are warmer.

We shall see.

 

See Also

Jogging 30 Day Challenge: Day 3

Jogging 30 Day Challenge: Day 1 

30 Days as a Vegetarian

 

In the meantime...

A BRIEF HISTORY OF JOGGING: WHEN DID JOGGING BECOME A THING???

Jogging became popular in the 1960s in the United States, but it originally became an exercise activity in New Zealand when an Olympic track coach, Dr. Lydiard, suggested it as a conditioning activity for retired Olympic runners.

The popularity of jogging gained importance thanks to the publication of the book 'Jogging' (1967) by Bill Bowerman, a University of Oregon track coach, and W.E. Harris, a heart specialist. Bowerman observed the practice of jogging in New Zealand and was so impressed he decided to write a book on the subject. The impact of the book cannot be overstated. It was hugely influential to promoting the activity. A year after the publication of the popular book, the U.S. National Jogging Association was formed in 1968 to promote the pastime.

In the decades that followed the activity gained popularity across many continents, sparking newspaper and magazine articles on the subject, in addition to thousands of books. Jogging would late become endorsed by many medical authorities for its value as a heart exercise and for general physical conditioning, usually to be practiced on alternate days, or daily for short periods.

Jogging doesn't come without its risks however.

Some doctors have warned about fallen arches, shin splints, sweat miliaria profunda (tropical anhidrosis), strained Achilles tendons, bruised heels, and knee and back ailments can result from jogging, and such sports injuries usually result from jogging on hard surfaces with the feet striking the ground from 600 to 750 times per mile. Warm-up exercises before jogging, properly designed shoes, loose clothing, proper jogging technique, and general good health are very handy for preventing such sports injuries. Also there is a good argument for only going for "short jogs" as opposed to jogging long distances, as the chance of a sports injury skyrockets if a person is jogging very long distances.

Like many sports and exercises activities it is important not to exercise to excess. Being sensible and doing a moderate or light amount of exercise is significantly safer. There is a now whole industry dedicated towards creating shoes that are designed specifically for jogging / running so that joggers and runners don't hurt themselves.

As an activity jogging burns about 10 to 13 calories per minute in this exercise, but has a high chance of triggering the Afterburn Effect (which consequently burns more calories).

So absolutely, there are definite benefits to going jogging. A healthy heart. Weight loss. But you need to wear proper shoes and be safe about it.

Jogging 30 Day Challenge: Day 3

I went jogging yesterday morning and this morning.

The big difference yesterday was that I got up earlier to do my jog before eating and before having a shower. I figured it would be better to have the shower AFTER I go jogging.

Today it has been raining on and off, so I timed my jog after breakfast (but before the shower), and I timed it so it had stopped raining during the actual jog.

Not giving myself the excuse of "Oh it is raining, I should go jogging tomorrow or delay..." actually felt pretty good.

I have also determined that the cooler temperatures in the morning (or on a rainy day) actually feels pretty nice while jogging.

The physical jog also felt a bit easier today. I am not sure if that was just in my head, but I suppose it doesn't actually matter. Motivation is all in your head anyway. I was even tempted to jog a bit further today.

Tomorrow, if I am feeling up to it, perhaps I will jog a bit further.

Still jogging for less than 6 minutes however, so this still counts as "6 Minute Cardio".

See Also

Jogging 30 Day Challenge: Day 1 

30 Days as a Vegetarian

Jogging 30 Day Challenge: Day 1

I went jogging today for the first time in roughly 8 years.

It wasn't a long journey. I set a small goal of jogging to a bus stop and then back again, less than 6 minutes round trip. (6 Minute Cardio, huzzah!)

I am admittedly not in the best shape right now (partially due to spending months indoors thanks to COVID) and also the fact that I haven't jogged in 8 years.

I was recently conversing with a fellow archer at the Toronto Archery Range and he was telling me how he had taken a big break from archery and had not shot for years, and then only recently got back into it during the pandemic. Then I started thinking about how I haven't ridden a horse in over 20 years, and gosh it would be nice to do that again... Sadly buying a horse or getting riding lessons isn't really an option right now so that didn't make sense for me. Still it got me thinking about how many people take breaks from their various sports and/or exercise activities.

Eg. I haven't gone mountain climbing in over a decade.

Having a big break for a sport activity isn't a bad thing and is nothing to be ashamed of. It happens to many of us and often coincides with big changes in our lives.

The big change for me 8 years ago was when I moved in with my future wife and I started living in a different neighbourhood. Previously I had been living (and jogging) in downtown Toronto. The sudden change in surroundings and having a girlfriend/wife living with me caused a big change in my daily habits.

In April of this year we moved into a house, and the new neighbourhood has had a profound effect on me. Our backyard, our front yard, the closeness of the trees, the wilderness... It made me want to go jogging again. Sometimes just to explore the new neighbourhood, but that desire to go jogging had returned.

Last week I purchased a new shirt just for jogging in. A few weeks before that, new shorts suitable for jogging.

I already had suitable shoes, so that was not an issue for me.

What matters most is motivation.

Getting up, getting dressed in my jogging clothes, and then just go for a jog.

It doesn't matter if it is only a short jog. A short jog is much easier for people to get motivated for anyway.

I know some joggers out there who jog for hours (I had an ex who had an exercise addiction and it was so bad it was hurting her relationships). I don't recommend doing that. Some people may enjoy "Joggers High", but that isn't one of my goals. Still, that Joggers High can be handy for those people who enjoy hours long jogs.

In order to help motivate myself I have also decided I want to go jogging every day. Every day for 30 days.

It is possible I might miss 1 or 2 days, but I can make up for it by simply doubling the distance on any day for which I failed to go jogging the previous day.

Otherwise my plan is to "Start Small". Short jogs. Less than 6 minutes.

5-6 minutes per day for 30 days = 150 to 180 minutes of jogging.

Using a jogging calorie calculator (and my weight, which is currently 210 lbs thanks to me losing 10 lbs back in April when I was in hospital for 4 days) I then calculate my speed (5 mph) and how many calories jogging that much will burn...

1750 to 2100 calories. 1750 calories is equal to half a pound of fat.

However then there is the Afterburn Effect... wherein your heart rate becomes elevated for the next 24-48 hours and you feel more energetic. You feel more energetic because your body is burning fat reserves in order to give you more energy.

Used correctly, the Afterburn Effect can burn an extra 500 calories per day by making you more energetic for the rest of the day. (The exact results vary on the person and the exercise you did to kickstart it)

However if a person manages to activate the Afterburn Effect every day for 30 days, they will burn an extra 15,000 calories.

So instead of burning just 1/2 a pound of fat, a person might actually burn 4.78 lbs of fat.

What does 5 lbs of fat look like? Well, it is bigger than a brick. Maybe about twice the size of a brick in terms of volume.

So that 5 lbs isn't really a small amount of weight. It is a sizable chunk of your body mass. For me that 5 lbs equals roughly 2.4% of my body weight. If I could lose 5-10 lbs by jogging over a 2 month period... Wow. What a big difference that would make to my waistline.

I would have pants in my closet that would suddenly fit again.

Jogging is also a frugal exercise. You need very little in terms of "equipment". A good pair of shoes suitable for jogging is really the only important thing you need. Most of us can find an old t-shirt or shorts suitable for jogging in. You don't need to "motivate yourself" like I did by buying new clothes just for jogging.

I did that partially so that every time I look at the clothes I would be reminded that I purchased them just for jogging and it would remind me to go jogging. It also creates a "monetary responsibility" in which you feel the urge to fulfill the duty you originally committed to when you purchased the clothes or jogging shoes.

Jogging Tip - I hate crosstrainers. I don't recommend them if you're new to jogging. Instead get something more like basketball shoes which have more padding and are comfortable to run in. Crosstrainers are horrible uncomfortable. I have both, but I definitely prefer the basketball shoes for jogging in. Are they more expensive? Yes. Do I care? No.

Other Ways to get the Afterburn Effect

• Cardio exercises (cycling, swimming, etc)
• Weightlifting
• High Intensity Interval Training

Regardless of what exercises you are doing what really matters is your motivation. You have to ask yourself what are your excuses for not exercising, and then ask yourself what are your reasons for WANTING to exercise.

 And then you let your reasons for win.

What are your excuses?

I am including the image below as a good example of a person who didn't let her excuses hold her back.

A Six Month Plan to Lose 10 Pounds using 6 Minute Exercises

Lets pretend you currently weigh 200 lbs and you want to lose 10 lbs over a 6 month period (or 20 lbs over the course of a year). What would you need to do to accomplish that using purely exercise and no changes to your diet?

Well, first lets look at the math.

10 lbs is the equivalent of 35,000 calories.

Divided up into 6 months, that is a goal of losing 5833.33 calories per month. Or 194.44 calories per day.

If you go for a simple 6 minute walk during which you walk 0.5 km, a person who weighs 200 lbs will burn 37 calories. (Admittedly that is a fairly slow and leisurely walk.)

The person in question would need to do that same walk 157.65 times per month to burn the necessary calories to meet their monthly goal. That would be roughly 5.25 walks per day.

So a 6 minute leisurely walk just isn't going to cut it.

But a slightly faster pace and more time, 30 minutes walking 2.7 km, that would burn 200 calories.

A significantly faster pace, jogging for 15 minutes a distance of 2.0 km, that would burn 188 calories. Counting the Afterburn Effect, it would end up being over 200 calories.

However if the goal is to get the Afterburn Effect, then you would actually get the best results with the least amount of effort by using Interval Training.

Sample Interval Training Routine

1 minute running or jogging, followed by 5 minutes of walking.
1 minute running or jogging, followed by 5 minutes of walking.
1 minute running or jogging, followed by 5 minutes of walking.
1 minute running or jogging, followed by 5 minutes of walking.
1 minute running or jogging, followed by 5 minutes of walking.

So the person is getting in 5 minutes of running/jogging, which gets the heart pounding hard, following by light exercise in the form of walking. By spacing it out into intervals it causes a combination of multiple hormonal releases and multiple triggers of the fat burning Afterburn Effect. Interval Training is also easier for people who lack stamina and endurance, and over time they can change the routine to add more time jogging and less time walking. As a result they are burning fat, and building endurance so that they will later be able to burn fat at a faster rate.

The above routine would burn over 250 calories, plus a bonus amount depending on the Afterburn Effect. In theory they could do less time, 25 minutes instead of 30, and still be burning the 200 calories per day.

So what about 6 Minute Cardio Routines?

Well, you are not going to burn 200 calories in six minutes. That is basically impossible. Even the most intense exercise won't be able to burn 200 calories in six minutes.

But a 200 lb person jumping rope (fast) for six minutes will burn 108 calories. That means that if a person did that twice per day (once in the morning, once in the afternoon/evening) they could burn 216 calories per day.

So it is possible to break the 200 calories per day mark by doing 6 minute cardio exercises, but you would need to choose a very intense exercise and most people will not be able to do an intense exercise for 6 minutes straight.

Other intense exercises and the calories burned for a 200 lb person:

• 6 minutes of Jumping Jacks, approx. 73 calories.
• 6 minutes of Sprinting/Running 8 mph, approx. 122 calories.
• 6 minutes of Kettlebell Training, varies on the weight of the kettlebell. Approx. 90 calories.
• 6 minutes of Kickboxing, approx. 90 calories.
• 6 minutes of Cycling, approx. 103 calories.
• 6 minutes of Rowing Machine, approx. 79 calories.
• 6 minutes of Stair Climbing, approx. 64 calories.

Notice something about all of the above exercises? They are all exercises that use both the legs and arms. Want to know what else burns lots of calories? Swimming.

Here are the same numbers but for different kinds of swimming exercises, again calculated for a person who weighs 200 lbs:

• 6 minutes of Leisure Swimming : 71 calories
• 6 minutes of Backstroke : 82.5 calories
• 6 minutes of Front Crawl (Slow) : 82.5 calories
• 6 minutes of Breaststroke : 118 calories
• 6 minutes of Front Crawl (Fast) : 131 calories
• 6 minutes of Butterfly : 131 calories

So if a person really loves swimming, this is certainly an option. Doing the 6-minute Butterfly exercise 300 times over 150 days (5 months) would burn 39,300 calories or 11.2 lbs. Doable? It really depends on how much you love swimming.

What about dieting?

After seeing the amount of exercising many people may be thinking "Hmm, maybe I should just diet instead."

In which case you will want to reduce your daily intake of calories to a more reasonable level. Your best bet is to be calorie counting, as that multiplies your chances of success. Aim to be consuming 200 calories less than the normal amount of calories you need per day, which means you will be burning fat stores instead. So if your body burns 1800 calories per day, aim to eat only 1600 per day.

So yes, dieting is certainly an option.

Or you could do both, diet and exercise. The combination of both is a surefire way of burning more calories than you are consuming. It really depends how much you want to lose and over what time period. Trying to burn 10 lbs in 1 month is possible, but would be extremely grueling. Doing the same amount, but spread over 6 months is much more reasonable.

Happy Exercising!

Ten Ways to Lose Weight while Running Errands

Don't have time? Make time.

Hey Toronto! Want to lose weight and get in some extra cardio?

Step #1. Starting from your home, jog to the following locations which are near your home and using a watch or the time on your cellphone to calculate the time it takes to jog to each location. Make sure you have an adequate rest break and a small drink between each jog.

• Library
• Post Office
• Grocery Store
• Convenience Store
• LCBO / Beer Store
• Drug Store / Pharmacist
• Dollar Store eg. Dollarama

You might also add other things to your list, depending on where you live and how close you are to the following:

• YMCA / Gym
• Tennis Courts
• Hockey Arena
• Dentist Office
• Doctors Office
• Swimming Pool
• Subway Entrance
• Baseball Diamond
• Dog Walking Park
• Stores like: Canadian Tire, Staples, Home Depot, etc.

Step #2. Next type out the list of the approx. jogging times of each location, print it out and keep the list close to wherever you keep your shoes. So for example, I keep my shoes and boots in the foyer, so the list would be going there. For fun you might even decide to frame the list using an old picture frame you have (or buy a cheap one at the local dollar store).

This way every time you put on your shoes to go do an errand you will see the reminder that the library is only a 3 minute jog away. Or that the subway entrance is only 9 minutes. Or that the grocery store is 5 minutes.

Step #3. Every time you run an errand, look at the list and then make the decision to jog there instead. Or walk if you are carrying something heavy. It isn't that far, you've jogged it before when you made the list.

Step #4. Over time as you jog more regularly you will become faster and your endurance will skyrocket. You will be able to go jogging and barely break a sweat. You will be faster at it. When you start noticing that you have become faster, make a note of it by writing the date in the corner of the list. Within one week of that date, do Step #5.

Step #5. Jog to all the locations from your initial list and record the times again. Check to see if you have gotten faster at jogging to any of those locations. Make note of all the new times in minutes, rounding down.

Step #6. Add several new locations you can jog to on to your list. Locations that are further away that perhaps you don't often go to, but places you feel that are close enough now that you are faster and have more endurance that perhaps you could and should start jogging to those locations too.

Step #7. Repeat Steps #2, #3 and #4. Repeat Steps #5 and #6 maybe once per month to see how you have progressed.

Step #8. Once you feel confident about your jogging skills, make a new list that is specifically for wherever you work. Determine how close certain stores for coffee, tea, office supplies, drug stores, food, etc are to your workplace in terms of jogging distance. Or perhaps calculate the walking distance or "brisk walking" distance if you want to avoid jogging in your work clothing.

Step #9. Repeat Steps #2, #3 and #4, but this time for your workplace. Put the list on your desk in some place prominent so other co-workers will see the list and realize that they too are only a "3 minute brisk walk from the gourmet tea shop". This way you are doing the extra walking, but you are also promoting your co-workers to try out these steps too.

Try making a list of travel times for your bicycle.

Step #10. Some day you will feel very confident about your skills and say "Hey, its time to run some errands!" Except instead of jogging you will literally run and sprint those errands, and you will feel great doing it.

Bonus Tip - Make a separate list for bicycle times and distances. This way you will be motivated to get out your bicycle more often.

"If you do something gradually and get better at it gradually, before you know it you will be doing something amazing."

"Everything worth doing is worth trying."

10 Ways to do Boxing more often

Want to do boxing more often?

#1. Do 6 minutes of shadow boxing in the morning when you wake up, combined with some morning stretches. Helps wake you up in a hurry.

#2. Install a boxing punching bag in your basement or garage - and then schedule 20 minutes every day to use it.

#3. Practice shadow boxing while you wait for water to boil. eg. When making coffee, tea, when boiling water for pasta, when making soup, etc.

#4. Buy an old used punching bag that has seen better days and take it with you to the cottage and take it out whenever you want to practice with it.

#5. Get yourself some portable boxing punching bags so you can practice while camping or on road trips.

#6. Practice boxing while waiting for a bus or taxi outside. Also keeps you warm if it is cold outside.

#7. Sign up for boxing lessons with a trainer (like me) or sign up with a local boxing gym.

#8. Encourage your friends or family members to get into boxing too, and practice boxing together in a safe manner.

#9. Go jogging and practice boxing while you jog. Great for your endurance.

#10. Install a homemade boxing bag in a nearby wooded area for everyone to use. A cheap way to do this is to use old tires like in the photos below.

8 Benefits of Jumping Rope

Jumping rope for 6 minutes is a great cardio activity that you can do every day and you can see some dramatic health benefits.

• Fantastic cardiovascular workout that boosts weight loss dramatically.
• Tones lower body, especially calves
• Improves co-ordination
• Improves agility
• Increases heart and lung capacity
• Increases endurance
• Improves heart rate recovery time
• Great for fat burning programs

The trick about jumping rope is to pace yourself if you haven't done it for a long time.

Start off doing it for 6 minutes every day.

Then work your way up to 20 minutes every day.

After several months of 20 minutes every day then work your way up to 40 minutes per day.

Jumping rope for a minute is roughly 120 jumps. That makes it a pretty tough exercise to do because it requires so much more energy and coordination.

Calories Burned

A 170 lb person burns 539.78 calories during 40 minutes of moderate jumping rope.

A 200 lb person burns 635.03 calories during 40 minutes of moderate jumping rope.

A 240 lb person burns 762.03 calories during 40 minutes of moderate jumping rope.

Note, because skipping rope is such a big cardio exercise it can also trigger the Afterburn Effect, which will cause you to burn even more calories than you thought. Thus 20 to 40 minutes of vigorous jumping rope every day can burn approx. 1 to 2 pounds of fat (or more) per week thanks to the Afterburn Effect.

A 170 lb person burns 323.87 calories during 20 minutes of vigorous jumping rope.

X 7 is 2267 calories per week, which you can then (conservatively) multiply by 1.5 because of the Afterburn Effect = 3401 calories. 3500 calories equals 1 lb of fat.

Thus anyone who weighs 170 lbs or more, doing 20 minutes of skipping rope every day, can see dramatic differences in just 1 week. So how big is 1 lb of fat? See the photo below.

Now imagine all the health benefits if you started off at say 240 lbs and wanted to lose 80 lbs, down to 160 lbs? They would be plentiful health benefits, but lets do the math to see how this could be accomplished.

Assuming an average weight of 200 lbs during this weight loss period, we use that as the number when inputting into a calorie calculator.

A 200 lb person burns 381.02 calories during 20 minutes of vigorous jumping rope.

x 720 days = 274,334.4 calories burned. That is 78.38 lbs of fat in less than two years... and that is NOT counting the Afterburn Effect, that is not counting additional exercises the person might also try / start doing in addition to skipping rope, and that is not counting dietary changes if they start eating healthier.

For best results, I recommend a healthy balanced diet with lots of veggies, lean meat, and a moderately low amount of carbs. To stay motivated I recommend listening to fast adrenaline filled music while doing your rope jumping.

For fun combine rope jumping / skipping rope with other body weight activities like squats, crunches, sit ups, push ups, chin ups, etc for an all over approach to fitness.

:)

For even more fun try to get friends and family involved too.

Calorie Crunching in 6 Minutes

Lets pretend you weigh 200 lbs and you want to lose some weight - specifically fat off your belly, thighs, under arms, etc.

But you aren't sure what exercises you should be doing. Weight lifting or cardio? Or both? And if so, how much? And which exercises produce the best results?

Well when it comes to weight loss your primary goal is to have a caloric reduction. So you should be doing approx. 70% cardio exercises (because cardio exercises burn more fat) and 30% weight lifting (to maintain muscle tone).

So for example if you had 9 minutes to exercise you might do 6 minutes of cardio and 3 minutes of weight lifting. Which is a tiny amount really, but lets do the math anyway. You have 1,440 minutes in a day so 9 minutes is really only 0.00625 of your day.

So in 6 minutes the most calorie intensive thing you could do is bicycle as fast as you can - approx. 20 mph - which would burn 145.4 calories if you weigh 200 lbs.

In contrast 6 minutes of vigorous weight lifting would burn a mere 54.4 calories. So half that if you did it for 3 minutes, so 27.2 calories.

Grant total for 6 minutes of bicycling + 3 minutes of vigorous weightlifting is 172.6 calories.

It is not a lot. But lets pretend you did that every day for a year. 364 x 172.6 = 62,826.4 calories. Just under 18 lbs of fat. (Exact results will vary on the weight of the person.)

Do that 9 minute exercise routine every day, 2 or 3 times per day and you would lose between 36 and 54 lbs in 1 year. Likely more if you add in the Afterburn Effect and a healthy balanced diet. As your endurance builds and weight drops you will start going faster and pushing yourself harder, possibly exercising for a lot more than 18 or 27 minutes per day... In which case you will reach your exercise goals faster than expected.

27 minutes is less than 2% of your day. Isn't it worth 2% of your day to achieve your exercise goals?

INTERESTING NOTE: Compare below the stationary gym bicycle calories burned vs cycling on a real bicycle. You burn way more calories on a real bicycle because you are moving your own bodyweight, whereas on a gym spinning stationary bicycle you aren't moving any weight. You burn way more calories on a real bicycle - which means the people shelling out money for spin classes would be better off just buying a normal bicycle.

The chart below shows many different activities a person can do and how many calories a 200 lb person would burn in 6 minutes doing those activities. The two best for burning calories (and therefore losing weight) are running and bicycling.

Gym Activities Calories Burned in 6 Minutes (calculated for a 200 lb person)
Aerobics: low impact	45.4	Aerobics: high impact	63.6
Aerobics, Step: 6" - 8" step	77.2	Aerobics, Step: 10" - 12" step	90.9
Aerobics: water	36.3	Bicycling, Stationary: moderate, 150 watts	63.6
Bicycling, Stationary: vigorous, 200 watts	95.4	Calisthenics: Vigorous, jumping jacks, push-ups, sit-ups, pullups	72.7
Calisthenics: Moderate, back exercises, going up and down from the floor	31.8	Circuit Training: w/some aerobic, minimal rest	72.7
Elliptical Trainer: general	65.4	Riders: general (ie., HealthRider)	36.3
Rowing, Stationary: moderate, 100 watts	63.6	Rowing, Stationary: vigorous, 150 watts	77.2
Ski Machine: general	63.6	Stair Step Machine: General, without supporting any bodyweight on hand rails	81.8
Stretching: Mild, Hatha Yoga	22.7	Teaching aerobics	54.5
Weight Lifting: Light, free weight, nautilus or universal-type	27.2	Weight Lifting: Vigorous, free weight, nautilus or universal-type	54.5
Training and Sport Activities Calories Burned in 6 Minutes
Archery: non-hunting	31.8	Badminton: general, social	40.9
Basketball: playing a game	72.7	Basketball: wheelchair	59
Basketball: shooting baskets	40.9	Basketball: officiating a game	63.6
Billiards	22.7	Bicycling: BMX or mountain	77.2
Bicycling: 12-13.9 mph, leisure, moderate effort	72.7	Bicycling: 14-15.9 mph, leisure racing, fast, vigorous	90.9
Bicycling: 16-19 mph, very fast, not drafting	109	Bicycling: > 20 mph, racing, not drafting	145.4
Bowling	27.2	Boxing: sparring	81.8
Boxing: punching bag	54.5	Boxing: in the ring	109
Coaching: football, soccer, basketball, etc.	36.3	Cricket: batting, bowling	45.4
Curling	36.3	Dancing: Fast, ballet, twist	43.6
Dancing: disco, ballroom, square, line, Irish step, polka	40.9	Dancing: slow, waltz, foxtrot, tango, fox trot	27.2
Fencing	54.5	Football: competitive	81.8
Football: touch, flag, general	72.7	Football or Baseball: playing catch	22.7
Frisbee: general	27.2	Frisbee: Ultimate	72.7
Golf: carrying clubs	40.9	Golf: using cart	31.8
Golf: driving range, miniature	27.2	Golf: walking and pulling clubs	39
Gymnastics: general	36.3	Hacky sack	36.3
Handball: general	109	Handball: team	72.7
Hang Gliding	31.8	Hiking: cross-country	54.5
Hockey: field & ice	72.7	Horseback Riding: general	36.3
Ice Skating: general	63.6	Kayaking	45.4
Martial Arts: judo, karate, kick boxing, tae kwan do	90.9	Motor-Cross	36.3
Orienteering	81.8	Polo	90.9
Race Walking	59	Racquetball: competitive	90.9
Racquetball: casual, general	63.6	Rock Climbing: ascending	100
Rock Climbing: rappelling	72.7	Rollerblade / In-Line Skating	113.6
Rope Jumping: general, moderate	90.9	Running: 5 mph (12 min/mile)	72.7
Running: 5.2 mph (11.5 min/mile)	81.8	Running: 6 mph (10 min/mile)	90.9
Running: 6.7 mph (9 min/mile)	100	Running: 7 mph (8.5 min/mile)	104.5
Running: 8.6 mph (7 min/mile)	127.2	Running: 10 mph (6 min/mile)	145.4
Running: training, pushing wheelchair, marathon wheeling	72.7	Running: cross-country	81.8
Running: stairs, up	136.3	Running: on track, team practice	90.9
Scuba or skin diving	63.6	Skateboarding	45.4
Skiing: cross-country, light effort, general, 2.5 mph	63.6	Skiing: cross-country, vigorous, 5.0 - 7.9 mph	85.7
Skiing: downhill, moderate effort	54.5	Skiing: downhill, vigorous effort, racing	72.7
Sky diving	31.8	Sledding, luge, toboggan, bobsled	63.6
Snorkeling	45.4	Snow Shoeing	72.7
Soccer: general	63.6	Soccer: competitive play	90.9
Softball or Baseball: slow or fast pitch, general	45.4	Softball: Officiating	36.3
Softball: pitching	54.5	Squash	109
Surfing: body or board	27.2	Swimming: general, leisurely, no laps	54.5
Swimming: laps, vigorous	90.9	Swimming: backstroke	63.6
Swimming: breaststroke	90.9	Swimming: butterfly	100
Swimming: crawl, moderate, 50 yds/min	72.7	Swimming: treading, moderate effort	72.7
Swimming: lake, ocean, river	54.5	Swimming: synchronized	72.7
Table Tennis / Ping Pong	36.3	Tai Chi	36.3
Tennis: singles, competitive	72.7	Tennis: doubles, competitive	45.4
Tennis: general play	63.6	Track & Field: shot, discus, hammer throw	36.3
Track & Field: high jump, long jump, triple jump, javelin, pole vault	54.5	Track & Field: steeplechase, hurdles	90.9
Volleyball: non-competitive, general play, 6 - 9 member team	27.2	Volleyball: competitive, gymnasium play	72.7
Volleyball: beach	72.7	Walk: 2 mph (30 min/mi)	22.7
Walk: 3 mph (20 min/mi)	30	Walk: 3.5 mph (17 min/mi)	34.5
Walk: 4 mph (15 min/mi)	45.4	Walk: 4.5 mph (13 min/mi)	57.2
Walk: 5 mph (12 min/mi)	72.7	Water Skiing	54.5
Water Polo	90.9	Water Volleyball	27.2
Whitewater: rafting, kayaking	45.4	Wrestling: one match = 5 minutes	54.5
Outdoor Home Maintenance / Improvement Activities  Calories Burned in 6 Minutes
Carpentry, installing rain gutters, building fence	54.5	Carrying & stacking wood	45.4
Chopping & splitting wood	54.5	Cleaning rain gutters	45.4
Digging, spading dirt, composting	45.4	Gardening: general	36.3
Gardening: weeding	40.9	Laying sod / crushed rock	45.4
Mowing Lawn: push, hand	54.5	Mowing Lawn: push, power	50
Operate Snow Blower: walking	40.9	Paint outside of home	45.4
Planting seedlings, shrubs	40.9	Plant trees	40.9
Raking Lawn	39	Roofing	54.5
Sacking grass or leaves	36.3	Shoveling Snow: by hand	54.5
Storm Windows: hanging	45.4	Sweeping: garage, sidewalks, outside of house	36.3
Trimming shrubs/trees: manual cutter	40.9	Trimming: using edger, power cutter, etc.	31.8
Watering plants, by hand	22.7	Workshop: general carpentry	27.2
Yard: applying seed or fertilizer, walking	22.7	Yard: watering by hand, standing/walking	13.6
Indoor Home Repair / Improvement Activities Calories Burned in 6 Minutes
Carpentry: finish or refinish furniture or cabinets	40.9	Caulking: bathroom, windows	40.9
Crafts: Standing, light effort	16.3	Hang sheet rock, paper or plaster walls	27.2
Lay or remove carpet/tile	40.9	Paint, paper, remodel: inside	40.9
Sanding floors with a power sander	40.9	Wiring and Plumbing	27.2
Home & Daily Life Activities Calories Burned in 6 Minutes
Child-care: bathing, feeding, etc.	27.2	Child games: moderate, hop-scotch, jacks, etc.	36.3
Cleaning House: general	27.2	Cleaning: light dusting, straightening up, taking out trash, etc.	22.7
Cooking / Food Preparation	18.1	Food Shopping: with or without cart	20.9
Heavy Cleaning: wash car, windows	27.2	Ironing	20.9
Making Bed	18.1	Moving: household furniture	54.5
Moving: carrying boxes	50.9	Moving: unpacking	31.8
Playing w/kids: moderate effort	36.3	Playing w/kids: vigorous effort	45.4
Reading: sitting	9	Standing in line	10.9
Standing: bathing dog	31.8	Sleeping	8.1
Vacuuming	31.8	Watching TV	9
Office Activities Calories Burned in 6 Minutes
Driving vehicle to work	18.1	Sitting: light office work, meeting	13.6
Standing: filing, light work	20.9	Riding in a bus or vehicle to work	9
Typing: Computer, electric or manual	13.6	Walking: work break	31.8
Occupational Activities Calories Burned in 6 Minutes
Bartending/Server	18.1	Bakery: general, moderate effort	36.3
Building Road: hauling debris, driving heavy machinery	54.5	Carpentry Work	31.8
Coaching Sports	36.3	Coal Mining	54.5
Computer Work	13.6	Construction: outside, remodeling	50
Custodial Word: general cleaning, moderate effort	31.8	Electrical Work	31.8
Firefighting	109	Forestry, general	72.7
Forestry: planting trees by hand	54.5	Heavy Equip. Operator	22.7
Horse Grooming	54.5	Light Office Work	13.6
Locksmith	31.8	Masonry	63.6
Masseur, standing	36.3	Moving / Pushing heavy objects >75 lbs.	68.1
Patient Care: Nursing	27.2	Plumbing	31.8
Police Officer: making an arrest	36.3	Printing: operator, standing	20.9
Sitting in Class	16.3	Shoe Repair: general	22.7
Steel Mill: general	72.7	Theater Work	21.8
Truck Driving: loading and unloading truck	59	Welding	27.2

Weighted Bar Exercises

Many exercisers like using a weighted bar because of its versatility. It can be used for strength, cardio and high intensity routines - and all it is really is a big heavy stick.

The brand name version of this is the Body Bar, which is a basically heavy weighted metal stick that has been on the market since 1987, but material wise it is no different from a metal bar you could purchase at Home Depot, Home Hardware or Canadian Tire. In fitness terms the brand name Body Bar has managed to stay popular because it is versatile, despite the fact that you could easily buy any metal bar and do the same job with it.

For extra comfort you can also attach a foam insulation tube around the metal bar, or you could just wear weight lifting gloves on your hands. Either way you don't need to buy an official Body Bar - because quite frankly I don't want to promote a product that is a complete ripoff when people can purchase the equivalent for a lot less.

The beauty of a weighted bar is it can be used like a barbell or like free weights. Being weighted throughout the bar, oppose to loading plates, makes it an ideal tool for beginner barbell squats. It makes balance easier and the exerciser can practice on their own, without need for a weight lifting spotter.

You can also use the weighted bar for cardio and abs. Holding on to one for resistance when doing step ups, or placing it over the shoulders and twisting for core training, makes the exercises more challenging, but is still comfortable.

A huge issue with barbell training is that even if the bar is placed correctly across the shoulder blades, as opposed to across the neck which is improper, many people find it uncomfortable and unsettling to be resting the weight on their shoulders thusly. If you opt for the brand name version Body Bar or get the foam insulation then it is not only slightly padded, but the even weight distribution makes such exercises more comfortable and less intimidating.

The other advantage is that metal bars can be purchased in a range of weight increments from lower weights to 50 lbs or more, which means that unlike the Body Bar which has a lesser range of weights you can purchase, you can match the bar to your individual needs. Thus regardless of whether you only want a little weight or a lot of weight you can challenge yourself with heavier bars as you see fit.

It also means you don't even have to PURCHASE such things. You could easily use a big heavy wooden stick that you find while out for a walk and use that for your purposes. Or alternatively sometimes people even throw out metal bars they don't need any more.

I myself use the metal bar that came with my home gym and then wrapped it with leftover faux leather (for comfort) I had lying around from when I made a quiver for archery. So no worries there.

DIFFERENT WEIGHTED BAR EXERCISES

#1. Bench Press

#2. One Arm Row

#3. Shoulder Press

#4. Bicep Curl

#5. Skull Crushers

#6 Make up your own exercises! eg. I enjoy swinging the bar around like it is a kendo shinai sword.

#7. Chest or overhead for weighted crunches.

#8. Across the shoulders and twist from the core, while trying to touch the elbow to opposite knee.

#9. Across the shoulders for lunges

#10. Squats

#11. Yoga poses with 8 to 10 reps, such as warrior 1, 2 and 3.

#12. Deadlifts

#13. Bicep Curls + Raises

#14. Shoulder Lifts while doing Stairs Step Ups

Basically you can do a huge variety of exercises with a big heavy stick. This is but a small sample of the exercises that are possible with a weighted bar. They're perfect for your frugal home gym, so if you're looking for a new fitness toy to motivate your workouts, try it out.

I would definitely recommend making your own rather than spending the $49 to buy an official Body Bar off Amazon / etc. You can buy a metal bar + insulation / faux leather for a lot less than that.

The Afterburn Effect

The Afterburn Effect is a little known but very useful way to burn calories.

Whenever you get your heart rate up to approx. 80% of its maximum (for your age category) it kickstarts a chemical process whereby your body starts consuming more fat in your body. [Note: A similar effect is caused when you take cold showers, which starts burning brown fat.] This bio-chemical process will burn roughly 500 calories (exact results vary on the person and the exercise you did to kickstart it) over the next 24 hours.

Once started the Afterburn Effect burns through lots of calories and for the next 24 hours you feel really energetic and alive - and you are burning calories without realizing it. Over the next day you will feel less hungry and more energetic. The loss of hunger will be due to burning fat stores in massive amounts.

WAYS TO KICKSTART THE AFTERBURN EFFECT

#1. Sprinting really hard for several minutes. Lets say you sprint / run as fast as you can for 6 minutes and then stop. You will be out of breath, but the Afterburn Effect will be triggered.

#2. Cycling really hard.

#3. Fast Jogging - Not exactly running, but not jogging either. It may take longer than sprinting, but it will eventually get your heart rate way up there. Jogging by itself is not a guarantee that you will get your heart rate high enough so you have to push yourself to go faster than normal.

#4. Swimming, the faster the better.

#5. High Intensity Interval Training - The more intense the exercise the better the Afterburn Effect will be.

Basically any kind of cardio exercise which gets your heart pumping really fast will cause you to kickstart the Afterburn Effect. Any kind of high intensity training, including interval training or adrenaline sport, can kickstart the extra fat burn.

If you do a cardio exercise, like boxing for example, and then reach a point whee you are out of breath and have to stop then you probably hit the point where you kickstarted the Afterburn Effect.

HOW TO GET MORE RESULTS USING THE AFTERBURN EFFECT

#1. Exercise FASTER at the beginning of your exercise routine.

#2. Use Interval Training to give yourself breathers in between intense exercises.

#3. Use a heart monitor so you can get a measurement of how well you are raising your heart rate.

#4. Exercise once in the morning, once in the afternoon and once in the evening around 7 PM. 5 to 10 minutes each time will do it, as long as the exercises you are doing are intense and getting your heart rate up.

Number 4 above is super important, because it can cause a Double or Triple Afterburn Effect, causing you to burn intense amounts of fat in an hurry. It won't burn 1000 or 1500 calories, but it can raise it above 500 to around 700 to 900 calories. Do that 4 or 5 days in a row and you've already lost a pound of fat. Every day for a month and that is about 6 or 7 pounds, all for doing 10 minutes in the morning, 10 minutes in the afternoon, and 10 minutes in the evening.

SO WHY ISN'T EVERYONE DOING THIS?

Honestly. It is the same excuses people usually give for not exercising. "Don't have the time." "My knees hurt." "I always forget to exercise." Things like that.

The solution therefore is to make a schedule, find the time in your schedule, and if your knees hurt or something like that then find a cardio exercise which doesn't hurt your knees (eg. boxing).

If you find the time you can burn the calories so fast you will be amazed by the results.

And what is better is that these high intensity exercises also work very well for people with thyroid conditions. So you've got no excuses people. Add some intensity to your daily workout and see better results!