Burning a large number of calories in a small amount of time, usually means one thing: running.

The thing is, with running, you either love it or you hate it. And even if you do enjoy heading out and pounding some concrete, the tight hamstrings, sore knees and stitches can be enough to bring the rush of endorphins to a grinding halt.

Luckily there are plenty more types of exercises that you can do that reach the same, or even higher levels of intensity.

So, if you’re ready to up your calorie-burning but have already firmly crossed out hill sprints, keep on reading.

Below are our top 10 exercises for burning calories. All you need is a Speed Rope and a Plyo Jump Box to get started.

BEST CALORIE-BURNING EXERCISES

1 - SKIPPING

There’s a reason why boxers skip. Fast paced skipping is fantastic cardio and will really get your heartrate up. Adjust the rope to the correct length and get as many jumps in as you can in a minute.

2 - DECLINE DYNAMIC PLANKS

These will help you to build upper body strength as well as core strength and the added decline will help to up the intensity. With the plyo box behind you, place your feet up on the box and support your weight on your hands with your arms straight. Bend your right arm and rest your weight on your elbow, then bend your left elbow so you’re resting on both forearms. Push yourself back up with your right arm and then follow to straighten your left arm. After 30 seconds, swap sides so that you start with your left arm.

3 - BOX JUMPS

Box jumps are some of the best ways to build strength, speed and power in your lower body. And the higher you can jump, the more you engage your core. Get a plyo box that’s a challenging height for your height and ability and jump up onto it both feet at a time. Bend your knees as you land and then jump back down to start again. You may want to start off with a slight squat before you jump up to fully engage your glutes.

4 - BURPEES WITH A BOX JUMP

These are a really effective calorie-burner and are also extremely efficient in terms of burning a large number of calories in a short amount of time.

Like the traditional burpee, start off by bending down to the floor and springing both feet back behind you. Do a press up and then jump your feet back in towards your chest. Stand back up again and then instead of a normal jump, squat down slightly and jump up onto the plyo box both feet at the same time. Jump back down ready to start again.

5 - PLYO STEP UPS

These can take a little getting used to but are a fantastic calorie-burner once you find your rhythm. Stand with your left foot up on the plyo box and your right foot on the floor. Using your left foot, push yourself up explosively. As you do so, bring your right leg up and bend it towards your chest. This should be like a spring hop, so you clear the box as you reach the highest point of the jump. Land back on the box with your left foot and take your right foot back down to the floor ready to start again. Swap starting legs after 30 seconds.

6 - TRICEP DIPS

The easiest way to start off doing these is by sitting on the plyo box and then with your hands either side of you, lower yourself down off the box so that your weight is resting on your hands and your heels. You want to keep your elbows pointing backwards to make sure you target your triceps. Bringing your feet closer towards you will make it easier and having them further away will make it harder.

If you are looking to increase the intensity, rest your feet up on another plyo box or a weight bench so that you’re dipping using pretty much your full body weight.

7 - HIP BRIDGES

These will obviously really work your core, but by using the plyo box you’re forcing your hamstrings to work a lot harder too. Lie on the floor with your heels resting on the edge of the plyo box. Your knees should be bent so that your calves are parallel to the floor. Keeping your back straight, push your hips up so that your weight is resting on your shoulders. Hold for a second while squeezing your glutes and then return to your starting position to repeat.

8 - TOE TAPS

This is a fairly simple one but great for getting your heartrate up as well as engaging your core. Stand with the plyo box in front of you and tap the top edge of the box with your toes, one leg at a time, going from foot to foot. Try to keep your speed up for the whole minute.

9 - PLYO SPLIT SQUATS

This is basically a Bulgarian split squat with an added jump. Start by placing your left leg behind you and resting your foot on the edge of the plyo box. Remember not to go too far back as otherwise you might end up hitting your shin against the box. Your right leg should be straight and your left leg at a 90-degree angle to your body. Bend your right leg down while keeping your back straight and your chest elevated. Spring yourself up into the air and then land while bending your knees. Repeat and then after 30 seconds, swap sides.

10 - LATERAL JUMPS

Stand to the side of your plyo box and place your right foot on top of the box while your left stays on the floor. Launch yourself up into the air just above the plyo box, and as you come back down, land your left foot onto the box and bring your right leg back down so that your right foot is on the floor and your left is on top of the box still. Keep repeating the same movement swapping from leg-to-leg.

HOW TO BUILD YOUR WORKOUT

The harder you work, the higher your heartrate and the more calories you burn. So, it’s really important that you give it your all so you can get the most out of your workout.

We suggest you do each exercise for a minute and then take 20-30 seconds to rest before you move onto the next exercise.

Once you’ve completed one full cycle, start again and aim to do three full cycles in total.

For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.

Tags: Equipment > Plyo Jump Box ; Equipment > Skipping Ropes ; Exercise Type > Cardio ; Misc > Workout