Biggest Calorie Burning Workouts: FREE Workout Download

fitness Aug 18, 2020

Biggest Calorie Burning Workouts and How to Design Your Best Plan (Free Workout Download)

Press play above to listen to this episode or read the blog version below.

Have you ever wondered what the biggest calorie-burning workouts are? 

This is a great episode you don’t want to miss. 

Before I dive in, I have to share this 5 Star Review:

Hi Kim, I just discovered you last night on YouTube and have been listening to your podcast all afternoon. I ordered your book and I’m so excited! Listening to you and the scriptures you quoted has renewed my hope that I can lose weight and feel better. I had almost given up. Each of your podcasts is just so on point that I KNOW God led me to you. I can't express my gratitude and I know I can do all things through Christ. Somehow I forgot that along the way.  – Jessica!

WOW, just wow! All glory to God! Seriously, Thank you Lord for showing Jessica she can do all things through you! My eyes feel with tears when I read your reviews because I see how much God is needed in fitness and He is the one who makes all the difference. He is our lasting answer.

God wants us educated and equipped, and honoring Him in our bodies!

1 Corinthians 6:19-20 says,

Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body. 

Even though I have multiple fitness and nutrition certifications, I’m forever a student of life, so I dove into the research.

Here's what I found:

Biggest Calorie Burners and How to Design the Best Workout Plan

  1. Aerobic activity better known as cardio tops the list. An hour of running can burn 600 calories, Indoor cycling 900, Jumping rope 800, rowing 800! But, hold on this doesn’t mean we should be doing it six days a week. Our body is smart and will acclimate. Read on for the best protocol.
  2. Compound Exercises torch calories. They incorporate multiple muscle groups: think, lunges, deadlifts, and squats. When you combine them with another movement like a bicep curl or shoulder press, they burn even more and increase muscle mass. 
  3. HIIT is anaerobic training. HIIT stands for High-Intensity Interval Training. These workouts are shorter in duration with quick intense bursts of exercise followed by short recovery periods. This workout is great for burning fat because the intense intervals help jump-start the process known as excess post-exercise oxygen consumption or EPOC: Some people call it the after-burn or a workout high. This means the additional calories you burn after exercise while your body is recovering back to its normal resting state.

Here is the main takeaway:

After a ton of research, I found that combining these three is your best answer because doing just one type of training can cause weight loss and fat loss plateaus, boredom, muscle imbalance, and injuries, so a mix is the best for overall weight loss, fat loss, joint health, lean muscle preservation and building, and flexibility

Designing a workout that includes all three works best.

Tips on creating your workout plan:

  • Find an aerobic activity or cardio that you enjoy doing, 2-3 days a week
  • 2-3 days of body weight or weight training in an interval fashion where you have bouts of intensity followed by short breaks
  • And add in a day of active recovery with some low-intensity steady-state movement like walking, skating, swimming with your friends or kids.

Sample Workout Plan for Increasing Strength, Reducing Body Fat, Improving Cardiovascular Health and Flexibility 

Monday, Wednesday, Friday: Strength Training with Weights or Bodyweight Utilize Compound Exercises, Stretch at the End.

Monday: Focus on Upper Body Strength Training with HITT Cardio Bursts between Sets 

Wednesday: Focus on Lower Body Strength Training  with HITT Cardio Bursts between Sets 

Friday: Full Body Strength Training Compound Exercises with HITT Cardio Bursts between Sets 

Tuesday and Thursday: Cardio, Stretch, Abs

Saturday: Active Recovery

Sunday: Off

Additional Tips:

  • Get out in nature, connect with God while you exercise.
  • Move from your muscle, not momentum. Never compromise form for speed. 
  • Love yourself now, and through the journey. You are fearfully and wonderfully made.
  • Focus on breathing and prayer at the end with a great stretch routine.
  • Bring a scripture with you to meditate on and power your goals

Putting it all together for you with a FREE Faith Inspired Transformation Workout.

If you’ve never done my workout series, I wanted you to be able to try it.  It’s quick, effective and can be done three times a week.

Download Your Free Faith Inspired Training Workout Here 

The most important thing we can for our health is to find strength and lasting motivation in Christ to fulfill His plan and purposes for us.

Dear God,

I pray in this moment that you equip each of us with wisdom and help us find our path to workout. Moving our bodies daily is vital to our health. Help us see the ease of it and not the confusion. Help us stop trying something for a week and quitting because we don’t see immediate results. Help us honor you in our bodies as a means of worship versus a frustrating vanity project.

That is the world’s way. Your way is faithful, disciplined, and excellent. We want to be excellent for you and walk through the doors you want to open for us. Show us the bigger plan...Bring us up to a whole new level today, for you!

In Jesus’ name, amen.

Faith Fuel:

For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it. – Hebrews 12:11

Discipline is a daily choice, and in Christ, you can take care of yourself.

I’m never going to leave you without asking you to get into action. 

Nothing happens without action, and I’m here to be your accountability partner.

Join My Power Up Challenge!

Please Subscribe/Rate/Review the Strong. Confident. His. Podcast, and head over to my social media. 

Let me know what you thought about working out with me?

When you do, you’re automatically entered into my Power Up Challenge! 

I pick one winner every week, and you’ll either get a coaching call from me, a copy of my best-selling Christian fitness book Faith Inspired Transformation, F.I.T., or the F.I.T. Workout Series.

Remember, You are Strong. Confident. His.

Until next time... 

From my heart to yours,

God bless,

Links Mentioned in This Episode

FREE Workout

Get FIT God's Way: Faith Inspired Transformation Book and Workout Series

Free Faith Filled Fitness Resources


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