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We’re huge fans of running. It allows you to get a stress-reducing, endurance-boosting workout with just a pair of shoes and an open road.
It also burns calories, of course. At a 10-minute per mile pace—roughly the average guy’s marathon pace—you’ll torch about 10 calories a minute, or 300 calories in a half-hour.
That’s a solid number, and if you run faster, you can burn even more. For example, a fit guy might be able to run at an 8-minute per mile pace. That’d be about 16 calories per minute.
And if you’re extremely fit, and run at a 6-minute per mile pace, you could burn about 22 calories per minute—or 660 calories in 30 minutes. Which is awesome, if you can actually do it.
But here’s the thing: Not many of us can run at a 6-minute per mile pace for an extended period of time. And that’s especially true as we get older. Unless you’re a serious endurance athlete, a 6-minute per mile pace for 30 minutes just isn’t that likely. The good news: We created a weight workout—The Men’s Health 30-Minute Shred—that can burn as many calories as running at a 5-minute per mile pace for 30 minutes! And anyone can do it, just about anywhere—your basement, the gym, even a hotel room.
In fact, with this routine, you could burn 19.8 to 28.8 calories per minute, based on measurements done at the University of Southern Maine. That’s up to 864 calories in a half-hour!
It all starts with a simple premise that, in general, you burn more calories by doing high-intensity weight training than you do running. It’s just that most people don’t realize this.
That’s because the number of calories you’re typically told you just burned is an estimate from something called The Compendium of Physical Activities, which calculates energy expended through aerobic metabolism. That works well for low- to medium-intensity exercise, but not so well for higher-intensity activities that rely on anaerobic metabolism.
The upshot: When the scientists at the University of Southern Maine used a more advanced method to estimate energy expenditure during exercise, they found that weight training burns up to 71 percent more calories than originally thought. You read that right: 71 percent!
All of which suggests that a fast-paced weight workout is far more effective than you’ve probably been led to believe. And in fact, when it comes to resistance training, the calorie counts you read about online or even those from a heart rate monitor or smart device are probably wrong!
So how do you create a fat-torching weight workout that maxes out your calorie burn? Well, you don’t have to because, Michael Piercy, M.S., C.S.C.S., the reigning global personal trainer of the year, has already done it for you.
We asked Piercy to create the ultimate fat-loss weight workout called The Men’s Health 30-Minute Shred. And he seriously over-delivered: Not just once, but 22 times.
From the “Total Body Blitz” to “The Bodyweight Blast” to “Metabolic Mayhem” to “Dumbbell Demolition,” Piercy gives you nearly two dozen 30-minute workouts that can burn more calories than running, help you build muscle, and get you fit in a hurry.
And you can find them all in The Men’s Health 30-Minute Shred—where they’re just waiting to whip you into the best shape of your life. |
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