Tabata can be a great workout, if done at the correct intensity,” Gallagher says. It’s a short workout – only 20 minutes – and it incorporates your total body, so it's working every muscle group that you possibly can. “Basically, if you work hard enough, even for just four minutes, you should be able to get into decent cardiovascular shape,” Gallagher says. Exercise for 20 seconds as hard as you can and rest for 10. Repeat for a total of 4 minutes. “It's the INTENSITY part that gets you into shape, not the four minutes,” she adds.
Kickboxing, also referred to as boxing aerobics and cardio kickboxing is a hybrid of boxing, martial arts and aerobics that offers an intense cross-training and total body workout, Gallagher says. “While some estimates of kickboxing's calorie burning potential have reached as high as 500 to 800 calories per hour, ACE-sponsored research suggests that only very large individuals working out at exceptionally high intensities are likely to burn that many calories,” she adds. Instead, a 135-pound person is likely to burn 350 to 450 calories during a typical 50-minute class that consists of a warmup-aerobic period, and cool-down.
“Based on the high intensity of the workouts tested, researchers conclude that CrossFit does a really good job of helping exercisers improve their aerobic fitness, while burning a fair number of calories (about 500 an hour on average) in the process,” Gallagher says. “However, the intensity of CrossFit is not the workout for a 45-year-old person with multiple cardiovascular risk factors. Individuals need to be properly screened before beginning CrossFit,” she adds.
While rock climbing may not be the best option for those afraid of heights, it definitely is a killer workout. Climbing will challenge your strength and stamina—maybe even your bravery, too. The average person can burn anywhere from 750 to almost 1,000 calories in an hour, at high intensity, with minimal rest.