What's up, guysé Jeff Cavaliere, ATHLEANX . It's a bodyweight Wednesday, and guess whatéIt really doesn't even matter, at least not for the consideration of what we're choosinghere for the best exercise to help you to burn the most calories and fat as fast aspossible. We could look at weighted options, we can look within the weight room and seeif we've got any options there, but we don't. The best thing we could possibly do is moveour asses as fast as we possibly can and to do that, that is with sprinting. This is ahigh effort, high intensity â€“ this is an overloaded version of what would typicallybe a basic cardiovascular exercise. So we
can jog, we can walk, but there's no overloadthere. You know how important I say overload is to everything we do. This is overload. Now, if we look at calorically,what this equates to, is calorically, we could jog. A lot of us do jog and we spend a lotof time doing that, but is it the best thing we can do if we're trying to burn as muchcalories and fat as possibleé No because we can jog and if we jog, again, the weight thatwe are will influence how many calories we burn. If we're heavier we're going to burn morecalories in the same period of time as we
would if we were lighter. But in general,a 160lb guy is going to burn about 180 calories every 15 minutes jogging. A 200lb guy is goingto burn about 220 calories every 15 minutes of jogging. Okay, not bad. But when we sprint, if you were to sprintfor 3 minutes straight â€“ which none of us are because we're probably going to pass outbefore then â€“ but it illustrates the level of high intensity effort. We could honestlydo it for 30 seconds â€“ sometimes 60 seconds â€“ but in 3 minutes, compared to 15 theseguys are going to burn anywhere from 275320 calories.
That's every 3 minutes. You multiply thatby 5 and you've got a hell of a lot more calories being burned. But of course, no one is goingto be sprinting for that long of a period of time. So what do we doé Well, our optionsare to break it up with rest intervals. I talked about high intensity interval trainingbefore. That's a given, but what am I doing specificallyé Well, I actually like to sprint twice a week.I don't do it for a hell of a lot of time. As a matter of fact I was so damn late indoing it and getting it done that I had to go outside, it was nearly dark anyway, andI decided I'd bring the camera about and show
you wat I do. So, I go out, and I like totry to find a little bit of an incline that I can run up. If I run up I'm going to get a little bitmore work for my posterior chain â€“ which obviously can always benefit from that anywayâ€“ but there's bigger muscles on our backside here. They're going to burn more caloriesa little bit more quickly. So I'm going to utilize the uphill slope to my advantage tohelp me to get more out of this workout, especially when I'm short on time. So what I do is I set it up for about a 40yard â€“ 30 or 40 yard run â€“ and all I'm
going to do is sprint up, and I'm going toeither walk down, or do something I call a sprintwalkjog, which I'll show you in alittle bit, where I walk half the way and then I jog half the way back to the startingpoint, in which case I turn right back around and I sprint up the hill again. Either way, the key here is the sprinting.The key here is minimizing the rest intervals here so when I get back to the starting lineI'm not hanging around forever. I'm getting right back at it. I might only do this wholecycle â€“ I'll start the clock at 10 minutes and I'll just keep running up and down thathill.
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