Working out regularly is important but time consuming. Getting your workout clothes ready, getting to your gym, getting changed and then working out eats up your time for exercise fast. By the time you’re sweating, it’s time to go. These exercises require no gym membership, can be done anywhere and get you seriously sweating in no time at all.
Sprints
One jump-start movement to get your heart racing is sprinting. Adding sprints to any workout challenges your heart rate. Whether you’re running, walking, swimming or biking, the additional burst of speed charges your pulse and gets calories burning. There is no end to the possibilities of your sprinting technique.
Sprinting Styles
If you’re a runner, try one-minute sprint drills. Run at your normal pace, then sprint for one minute and return to your normal pace. Add variety by only sprinting hills. The same sprinting principle applies to walkers and bikers. Swimming sprints work well, too: Add one full-lap sprint to any workout and your heart starts racing quickly.
Jumping Rope
A jump rope is one of the simplest pieces of fitness equipment. If you think jumping rope is only for children, think again. According to the American Council on Exercise, if you weigh about 180 pounds, jumping rope fast for 30 minutes burns approximately 490 calories. In addition to burning loads of calories and getting your heart rate pumping, jumping rope also increases balance and coordination. Add some variety to your rope jumping by jumping backward or alternating legs. When you’ve mastered all of those varieties, try jumping with one eye closed, then the other and then both eyes closed for one-minute intervals.
Stairs
Wherever there are stairs, there’s an opportunity to get your heart racing. Fifty minutes of stair climbing yields you a loss of 544 calories. From high-school bleachers to the stairs up to your office, challenge yourself with a stair climbing workout. Take one step at a time at a brisk pace until you get to the top and then quickly return to the bottom step. Try taking two steps at a time as you go up or try holding light dumbbells in your hands. Challenge yourself further by taking either wide or narrow steps. Try climbing steps sideways or backward. Stair climbing works many of your leg muscles, including your glutes, quads, and hamstrings. A good stair workout not only gets your heart racing quickly, it makes you stronger as well.
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