A study comparing classic sprints with kettlebell swings, deadlifts, and clean swings found that the maximum heart beat rate was only a little bit higher in classic sprints while the calorie burring rate was higher in kettlebell exercises.
Here is a helpful workout cycle:
Bicycle (High intense exercise): The bicycle is the best option to reach your maximum effort level, for this exercise stimulates all muscle fibers with a minimum chance of getting hurt, it’s also an extremely easy exercise, as all you have to do is press the pedals with all your strength; For the best results: do a quick cycle for 20 seconds followed by 10 seconds of rest (or slow cycling), repeat for 8 times.
Battle Rope (for day long burning): A study has shown that using battle rope uses up more energy than 13 other exercises including Burpee, and it causes a higher heart beat rate. Use the following routine: 15 seconds of one arm swings followed by 15 seconds of both arms swings then 10 seconds of rest (or a slow set), repeat for 8 times.
Burpee: In the same above mentioned study, Burpee outshined four body-weight dependent exercises and all of the exercises that don’t require weights when it came to VO2 rate (or the amount of oxygen the body can use). If you don’t have enough time and space use this protocol known as “Wingate”: 30 seconds of high intensity workout followed by 4 minutes of rest, then repeat for 4-6 times.