Lucky Business/ShutterstockAs much as we like to pretend we love working out, the truth is most of us would rather get in and out of the gym as quickly as possible. And now you might have a good excuse to blow off the hour-long cardio session. One short strength training workout can burn mega calories. Pair it with this 10-minute belly flattening move and you’ll still be out of the gym in less than half an hour.
If you’re running short on time, pass the treadmill and elliptical, and head straight for the weights area. North Dakota State University researchers had volunteers do a strength-training workout to find out which burned more calories: lifting heavier weight or minimizing rest time. Apparently, taking less of a rest is key to shredding calories, Men’s Health reports. But no matter what routine you use, you’ll notice these awesome changes when you start lifting weights.
Using a lighter weight meant the gym-goers could get through more reps in any given amount of time. And by spending less time resting, they squeezed more active time into the short routine.
And the results were pretty dramatic. In just over 13 minutes, participants burned a whopping 346 calories, according to results shown at an American College of Sports Medicine Annual Meeting. Check out these other workouts that burn the most calories.
The idea of the six-move routine is to bust through as many reps as you can in 30 seconds. After a 15-second rest, you do two more sets of that move. Wait 15 more seconds, then do the same three-set process for the rest of the exercises. It’s effective for the same reasons high intensity interval training works so well. A little rest time lets you recover so you can really nail the moves.
The study says more weight isn’t better, so don’t overdo it. Figure out the heaviest weight you can lift in one rep, then cut that number in half to figure out how much you should lift.
Use these moves:
1. Bench press
2. Bent-over row
3. Bicep curl
4. Lying triceps extension
5. Leg extension
6. Lying leg curl
[h/t Men’s Health]