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4 simple exercises that will burn the most calories - fast

4 simple exercises that will burn the most calories - fast

As we get older, we never seem to have time to do anything. Life gets more hectic, sticking to rigid plans is a no go and finding the right balance between exercise, work and home life becomes a struggle. Before we know it, we have an errands list that reaches the floor and a guilty conscience after missing a gym session. Standard.

Luckily, there are ways we can be more efficient when balancing a heavy work schedule. It’s all well and good doing a lengthy gym session that we can brag to our mates about, but if we can burn the same number of calories and more in a short space of time then it’s a win-win situation.

So what type of workouts we talking?

High intensity (HIIT) workouts are the answer my friend if you want to say goodbye to that belly fat and see your calorie numbers sky rocket. We are talking 25-30% more calories burned in comparison to resistance training or cycling according to a study published in the Journal of Strength and Conditioning Research.

Why HIIT exactly?

HIIT workouts require the body to burn more calories, meaning stored fat will be broken down once it has finished using carbohydrates as an energy source. If you want to start burning the stored fat that won’t budge, you need to do a workout that involves a high level of muscle contraction. Because guess what? The harder you work your muscles, the more calories you burn to enable the release of ATP energy needed to fuel muscle movement. But for this breakdown to occur, you need oxygen…loads of it. So basically, when we are nearly on our death bed and struggling to breathe, we know we are doing a good job.

Here are some prime examples of high intensity exercises that you can combine to make a 10 or 20-minute workout, enabling you to meet your calorie burn targets while also finding the time to nip to the bank and make those vital phone calls on your lunch break! Great isn’t it?

1) SPRINT! (Other than the lunch time sprint out the office)

Yup – Run for your life! Get yourself on a treadmill and get ready to up the levels to the point you are sweating out your ears. Short bursts of high intensity sprinting are a great way of burning calories and boosting your metabolism.

A study conducted at Harvard University showed that sprinting at 30 second intervals at 9 mph followed by a 30 second recovery period at 5 mph and repeating this for 5 minutes burned 50% more calories, compared to people who jogged steadily at 5 mph for the same amount of time. Get your running shoes on and continue to burn calories long after you finish your workout too!


Get high and low and burn the calories as you go! Burpees are perfect for getting your heart rate up and strengthening those core muscles, while also improving balance and coordination in this full body, fat burning workout.

How do I do a Burpee again?

Get down into a squat position and plant your hands firmly on the ground. Thrust back into a plank position, then ‘jump’ your feet up towards your hands and jump up again towards the ceiling. Return to the centre and keep repeating.

A study at Stanford University showed that doing burpees continuously for 5 minutes burned a total of 67.5 calories (13.5 per minute). Professors further emphasised that by doing just a 20 minute version of this workout can cause changes to your muscle’s DNA.

Interestingly, burpees have been a notable exercise to boost cardiovascular strength in people suffering from heart problems, and can double cardio fitness improvements compared to moderate intensity workouts, as stated in the British Journal of Sports Medicine. So, if you want to strengthen your heart, looks like romance is found in the gym (but I would avoid the selfie lovers).


If you think you’re going to be revisiting your childhood playing skipping games in the schoolyard then think again. The thick, heavy ropes used in this exercise will test you to the upmost, lower your blood pressure and have you losing weight like no tomorrow.

A recent study published in the Journal of Strength and Conditioning Research found that swinging heavy ropes for 10 minutes burned 125 calories (12.5 per minute). Nice eh?


Your Kettle Bell is your new best mate! Turns out you can burn 225 calories in just 10 minutes according to the American Council of Exercise (ACE) – a killer for your core isn’t it?

Exercising with a Kettle Bell is great for building various muscles, as “you are moving up and down, side to side and in and out, so it is much more functional” says fitness expert, Laura Wilson. “You use more of your stabilizer muscles than in traditional weight training, meaning more calories burned”.

Remind me how to do the Kettle Bell Swing?

Simply just bend at the waist and grasp the kettlebell handle with both hands. Your palms should be facing your body and your torso should be nearly parallel to the ground. Then pull your shoulders down and drive the kettlebell up through the hips, swinging upwards from the quads. Aim for chest height with the arms extended. Swing the weight back down and through the legs, while hinging at the hips and loading both the hamstrings and glutes. Repeat.

Kettlebell exercises are one of the favourites amongst people with metabolic syndrome, as they lower the risk of heart disease, stroke and diabetes. The Internal Journal of Cardiology stresses that high intensity exercises such as this are better at reducing visceral fat and preventing symptoms, such as high blood sugar and excess body fat around the waist. Get swinging!

In summary, don’t sweat if you are feeling rushed for time… Sweat during a 10-20 minute HIIT workout and you’ll certainly see results. And with Hussle, you can squeeze in that workout near home, the office, or the pub. With access to thousands of gyms across the UK, you’ve got total flexibility with your gym membership to make life work out, for you.

the author

Sophie Gamble

Sophie is a lover of all things fitness. She enjoys writing blogs and getting creative in more ways than one! .