Work out less but burn more fat

August 6, 2008

Chelsea Piers BlueStreak Program Director Shane Palahicky demonstrates Walking Kick Leg. (Jonathan Scheff, Jonathan Scheff / August 5, 2008)

Contrary to popular belief, you don't have to spend a lot of time in the gym to burn calories.

Below are some exercises anyone can do for some quick calorie burn in a short amount of time, as put together by Shane Palahicky, Chelsea Piers BlueStreak Program Director.

1. Dynamic Warm-Up: 5 minutes, 55 calories
Pick 3 of these exercises and do 4 sets of 25 yards:

-Walking Pull Knee to Chest
-Running High Knees
-Butt Kickers
-Side Shuffle Left, Right
-Carioca Left, Right
-Carioca With High Step Over
-Backpedal
-Lunge With a Twist
-Walking Kick Leg to outstretched hands try to get to shoulder height Skip Open Your Hips Skip With High Knees Twisting Push-Ups

2. Super Sets A super set is a combination of 2 exercises performed back-to-back with no rest in between. This will provide you with a higher level of conditioning so that when you do the exercises on their own, you will be able to push yourself harder.

The following sets of exercises can be performed as super sets. Perform 3 sets a,b,a,b,a,b without rest between exercises. Rest 1:00 at the end of the super set circuit.

Super Set #1: 3:30 minutes, 54 calories a. Pro-Agility Shuttle: Set up three cones in a line with 5 yards between each cone (A,B and C, respectively). Begin by straddling the middle cone (B). Sprint to the cone on your left (A). Touch A and pivot, sprinting past B to touch C. Pivot, sprinting back to B to end the exercise.

b. Squat Jumps: Begin with legs shoulder-width apart, knees slightly bent. Squat down until your knees reach 90 degrees and powerfully explode up as high as you can go. Perform 20 jumps.

Super Set #2: 6 minutes, 75 calories a. Box Drill: Set up 4 cones in a square with 10 yards between each cone. Begin at the lower left cone. Sprint forward to upper left cone, side shuffle to the upper right cone, backpedal to the lower right cone and side shuffle to the lower left cone to complete one repetition.

b. Plank Pushups: Begin in plank position, forearms parallel on the ground. Alternate between pushup and plank position pushing off of each arm separately. Continue for 30 seconds or 12 repetitions.

3. 100 Yard Sprints: 6 minutes, 60 calories
Sprinting at the end of the workout will teach the body to push through fatigue, much the same as you would after a long run when you need your "kick". These exercises provide a total body workout in a short amount of time and are perfect for athletes who are on the go.

Sprint 100 yards and walk back. Perform 6 sets
-Total Time: 20 minutes
-Total Calories Burned: 244