Friday, November 5, 2010

On your 6...

Hundred that is. 

That's right. This next round I am aiming to put together a 600 calorie burning workout for each day or our class. That comes to 2400 calories burned over the week DURING exercise alone. This doesn't include how many calories you chew up (pardon the pun) during your post-exercise calorie "afterburn," or your calorie deficit from "excess post-exercise oxygen consumption." This basically means your body is still using energy to bring it back to normal after you stop working out.

Now I know some of you are saying to yourselves, "WHAT??!! You mean we don't burn 600 calories right now??"

The answer is : No, we do not burn 600 calories per workout now. Currently we are burning up about 300 calories per workout. The truth is, many people are going to really struggle with the 600 calorie workout. Some are going to flat out hate it!!

Here is a short list of activities that burn 600 calories in 1 hour, or 100 calories every 10 minutes for a 160 pound person
  • downhill skiing - 610 cal
  • Flag football - 610
  • Running (12 min mile pace) - 610
  • Firefighter (hauling 3" hose) - 610
  • Circuit training (minimal rest) - 610
  • Swimming, moderate effort - 610
Keep in mind that these are all going for 60 minutes start to finish. Considering that we start with a warm-up and then I explain the exercises, we really get about 45 minutes to burn 600 calories.

So here is a list of activities that burn 600 calories in 45 minutes for a 160 pound person:
  • Spin bike vigorous effort - 600
  • Carrying logs - 619
  • Running 9 min mile - 629
  • Swimming fast - 629
  • Running 8.5 min mile - 657
  • Firefighter, general - 686
  • Handball - 686

So as you can see its not easy to burn a lot of calories. You really have to bust your tail, keep pushing through pain and discomfort, and have a TON of determination. Basically you have to "tell" the challenge, "YOU ARE NOT GOING TO BEAT ME TODAY!!"

So here is what this weeks off challenge is going to be. For 15 minutes, you are going to do a 600 calorie/hour type workout. Here are the rules:
  1. Do not stop.
Got it?? Pretty simple, right?

Now, here's the workout with each exercise is to be done for 45 seconds, go through the circuit twice:
  1. Squats
  2. Jumping jacks
  3. Pushups
  4. Jumping jacks
  5. Alternating Lunges
  6. Jumping Jacks
  7. Bear Crawl forward/backwards 10 steps each
  8. Squat Jumps
  9. 8-count body builders
  10. Jumping jacks
***This 15 minute circuit burns 150 calories for a 160-lb person. 

Enjoy it, because it's a preview of what is to come. I'll post a video of me going through the workout later today!


Robingymfreak said...

I can't wait! I love a challenge. I've always want to be pushed out of my comfort zone. I think you have to be careful what you wish for. Should we eat any different when planning on working out like this? Thank you for all the time and effort you put into you program!

Aaron Gillies said...

No differently. And because it is only a short 15 minute workout, you don't need a large carbohydrate meal after it. Basically treat it as if you are not working out for the day. If anything, have a 1/2 cup of yogurt with some cinnamon, Splenda and a small piece of fruit.

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