Kettle bells

Want to burn a whopping number of calories fast? A kettlebell workout is the way to go! You can burn up 400 calories in 20 minutes with this intense workout. Reasons for the high calorie burn? You’re moving your body in different directions, so working multiple muscles all at once!

For a basic kettlebell workout, try a range of swings, arm raises and squats. Aim to do 3 sets with 15 reps each.


If you’re not a fan of getting too hot and sweaty, swimming may be the perfect exercise for you. Swimming laps can burn up to 420 calories per hour (that’s more than using the elliptical or walking for an hour). Plus, getting active in the water helps build longer, leaner muscles compared to weight training. So there’s definitely no need to worry about looking bulky!

Jump rope

Not just for the playground, jump rope is gym friendly too! If you really want to improve your cardio fitness and burn some serious calories, jump rope is a great exercise. Try adding 5 minutes of skipping into your workouts, you’ll notice the difference!

Battling Ropes

This latest gym exercise is a popular one with cross fitters and circuit workout junkies. Battling ropes use your arms and core, testing strength and endurance. For maximum calorie burn, don’t just go in up and down motions, try moving in different directions to target different muscles. If you’re not sure how to use them, ask your local gym instructor.   


In the gym or on the road, cycling is a great way to get fit and burn a lot of calories! An hour on the bike can blast up to 480 calories an hour! That’s enough calories to burn off a cheeseburger! A great way to motivate yourself to start biking is to try a spin class at your local gym which usually lasts 45 minutes to an hour. Live close to work? Try cycling there! You could burn yourself a few extra calories plus save money on petrol.