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This Month In Body
  • User Error: Gym Edition
    It’s common for people to make mistakes when they exercise. Maybe they’ve been misinformed or just don’t know any better. Make it your goal to learn from your exercise mistakes so you can reach your fitness goals in less time and with less risk of injury. Read >>
  • Roll, Bounce, and Balance
    If you’re looking for a full body workout that’s fun and different, give the stability ball a try. As you work through the following exercises, start out with three to five sets of 10 to 20 repetitions. Read >>
  • Get Serious about Burning Calories
    With a busy schedule, it can be hard to find the time to workout. So when you do find the time, you want your workout to count. If you’re ready to burn more calories per hour than your typical treadmill jog, give these calorie-torching workouts a try.  Read >>
  • Exercise for Mental Health
    If you struggle with depression, anxiety, stress, or ADHD, a regular workout may be what you need to feel normal again. What is it about exercise that helps you fight depression and how can you stay committed to workout when you lack energy and all motivation? Read >>
Health and Fitness News

Get Serious about Burning Calories

Looking to torch calories in a short amount of time? Try one of these workouts.

With a busy schedule, it can be hard to find the time to workout. So when you do find the time, you want your workout to count. If you focus your time and energy on exercises that burn serious calories, you can reach your weight loss goals in less time.

All exercise is good for you and all exercise burns calories. But you want to torch calories, right? Remember, the number of calories you burn depends on your height and weight and how long, fast, and intense your routine is. If you’re ready to burn more calories per hour than your typical treadmill jog, give these calorie-torching workouts a try.


Anyone wanting to burn more calories in less time should incorporate high-intensity interval training into their workout. HIIT can be done whether you walk, run, swim, cycle, or do just about any type of cardio workout. To do HIIT, alternate between short bursts of high-intensity exercise and longer intervals of lower-intensity exercise. Give this a try for a few weeks and you may never go back to your regular workout pace again.


Running is a popular exercise that burns serious calories. With the ability to burn 10 to 16 calories per minute of running, you can burn as many as 1,000 calories in an hour. The faster you run, the more calories you burn. Just be careful you don’t overdo it too soon. Add HIIT and you’ll increase your calorie burn even more. All you need to feel the burn is a supportive pair of shoes. Then get outside and run on a track or around the neighborhood. Or stay inside and get on a treadmill.


Whether you prefer a machine or the real thing, rowing offers a highly effective workout that challenges both your upper and lower body muscles. Push yourself and you’ll burn 600 calories an hour, increase your endurance, and tone your muscles.

Aerobic Dance

Burn as many as 10 calories per minute with high-intensity aerobic dance. Done at home by yourself or in a class with an instructor, many people find dance to be a fun way to get exercise and burn calories. Popular dance workouts include Bokwa, Zumba, hip-hop aerobics, or Jazzercise.

Jumping Rope

It’s a simple exercise that has passed the test of time, because it burns so many calories. All you need is a rope and you can exercise just about anywhere. Start jumping, and you’ll burn up to 13 calories a minute and have fun in the process. Use a weighted jump rope to incorporate more of your arm and shoulder muscles.


An intense workout on a stationary bike can be a great way to burn calories. Increasing your speed or resistance or adding high-intensity intervals will increase calorie burn. Take a spin class with an instructor to push go faster and longer. Or grab your bike and hit the roads. Really go at it, and you’ll burn 700 to 800 calories an hour.

Kettlebell Circuit

A kettlebell workout is a highly effective workout that incorporates cardio, strength training, balance, and power all in one. Because kettlebells have handles, they’re easier to move quickly, which burns more calories. Try a kettlebell workout that’s designed with interval training and alternates between upper and lower body movements. This will enable you to work out for a longer time. As you use your kettlebells, you’ll burn up to 20 calories a minute. That’s 1,200 calories an hour!

About Training with Mr. America
jasonkozmatransparent-fornewsletter.pngAbout our programs: Mr. America Jason Kozma's Personal Training is a triple threat of body shaping weight workouts, precision fat-loss cardio and holistic nutrition using regular foods. Using his system, you can radically upgrade your fitness, health, appearance and self-confidence. Clients routinely shed 20 pounds of body fat in eight weeks or less, dramatically increase their strength and flexibility, and achieve extreme cardiovascular fitness.

Even if you've never had success losing fat or gaining muscle before, our individually tailored program will work for you! Call now at (310) 772-5105 and find out how quickly you can get in the best shape of your life!

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