A 180-pound person burns about 1.43 calories per burpee. So if you can hammer out at least seven a minute you’re in the double digits. But you should shoot to average at least 10 every 60 seconds, or a rate of 14.3 calories per minute. Why? Performing just 10 reps at a fast pace can rev your metabolism as much as a 30-second, all-out bike sprint, according to a study presented at the American College of Sports Medicine annual meeting.
4. AirDyne Bike Sprints
It sounds downright crazy, it’s possible to blast 87 calories in one minute on this stationary bike that increases its resistance as you pedal harder.
The key: Give everything you have in that 60 seconds. Note: This number relies on the accuracy of the built-in AirDyne monitor, which calculates calories by converting revolutions of the fan into physical work.