Running is known as the exercise that burns the most calories so it is fair to say that the treadmill will yield a similar result. But we don't believe that owning a treadmill is a requirement to building a great home gym.
We highly recommend bodyweight exercises, full-body movement and Transverse plane movements.
Bodyweight exercises are a great way to get in shape and burn calories without having to go to the gym. In fact, research shows that you can burn just as many calories with bodyweight exercises as you can with traditional weightlifting machines.
Some of the best bodyweight exercises include pushups, lunges, squats, and sit-ups. These exercises work all of the major muscles in your body, helping you to tone up and lose weight.
Try loading small amounts of weight around 15% or less of your body weight and doing exercises like core hammer swings, or using a kettlebell and doing a snatch.
Can you sustain 60 seconds of that movement? What about 90 seconds? Can you do intervals of 90 seconds on followed by a 30 second break and then another 90 seconds on? How many times can you repeats that?
Now apply that concept to the battle rope
. To jumping rope. To throwing a slam ball. These types of transverse plane movements are highly beneficial.
Running is burns the most calories burned per hour. HIIT, or high intensity intercal training is also an increbily effective means to burning calories.
Add so weight load in there and you can burn calores, tone and build muscle. Try 30 seconds of jump squats holding 10% of your body weight in a kettlebell between your legs with two hands. Take a 30 second break do another 30 seconds of jump squats. Keep the processing going between 3 to five minutes.
Only load weight when you're ready. Body weight alone along with Transverse plane movements in a HIIT pattern is a great way to burn calories fast.