Ready to burn calories like never before?
With HOLOFIT, you can enjoy the most exhilarating workouts that engage both your body and mind. Whether you’re rowing through ancient cities like Babylon, boxing in outer space overlooking Saturn, or cycling across the icy landscapes of Antarctica, HOLOFIT offers a variety of workouts designed to help you burn calories fast. And it’s not just about sweating—it’s about having fun, exploring new worlds, and challenging yourself every step of the way.
HOLOFIT connects seamlessly with your favorite fitness machines—rower, stationary bicycle, and elliptical. Prefer to go machine-free? Use Freestyle mode with just your bodyweight and headset controllers to crush those workouts.
Let’s dive into some of the highest calorie-burning workouts you can do right from the comfort of your home:
1. Rowing Workouts
Rowing is among the very best cardio activities for burning calories, and understandably, one of HOLOFIT fan favorites. It activates over 80% of your body’s muscles and gives your cardiovascular system a serious boost.
Today, we’re recommending two different workouts based on two different goals: one to build endurance while burning calories, and one that’s intense and maximizes calorie burn, even after your workout is finished.
Endurance-Building Rowing Workout in HOLOFIT
Use the Cardio program in the CardioGoals menu for a steady, moderate-intensity rowing workout designed to build endurance over time, all while burning a significant amount of calories.
We recommend opting for 30-45 minute sessions, long enough to engage in steady-state cardio, which is super effective for calorie burning. Of course, if you’re just starting out, feel free to halve that time, and then gradually build up to it over the course of a few weeks.
The choice of environment, we’ll leave up to your personal preference. Choose between worlds based on natural environments such as Tropical or Snowy Mountains, worlds based on real cities such as Paris or Venice, fantasy worlds such as Aurvangar, Nihon, or Cyberpunk, or historical worlds such as Babylon.
Pro Tip: Journey mode is great for building endurance, just make sure you’re keeping a moderate-intensity (for your level) rowing pace. As a rule of thumb, your pace should be challenging but sustainable. Try to collect all the trophies in one of the environments, and aim for at least thirty minutes.
Maximize calorie burn with rowing HIIT in HOLOFIT
When it comes to burning calories, HIIT reigns king. Did you know that studies find that HIIT can shift your body’s metabolism towards using fat for energy rather than carbs? In fact, it can boost your metabolism for hours after exercising and burn additional calories.
Aim for a 30-45 minute session. If you’re just starting out, go slower and gradually increase the intensity. Start at medium and then level up or level down as needed.
Example: 30 minutes of intervals of high intensity followed by longer recovery periods.
2. No-Equipment Full Body Workouts
Looking for a killer workout without any equipment? Boxing is a fantastic way to get your heart pumping and torch calories. In fact, a typical boxing session can burn up to 800 calories per hour, making it one of the most efficient cardio workouts you can do . Additionally, a recent study also found that boxing offers similar benefits to high-intensity interval training (HIIT), improving cardiovascular endurance and muscle strength while providing a comprehensive full-body workout making it a powerful addition to your fitness routine.
To take it up a notch, try a Combo workout in HOLOFIT. Mix Boxing, Karate, and Squats for the ultimate no-equipment, calorie-burning session. Start by warming up with 3-5 minutes of Freestyle Skiing. This quick warm-up will engage your core, arms, back, and legs, getting you ready for the main event.
Once you’re warmed up, dive into the Combo workout. Aim for at least 15 minutes to really feel the burn. If you’re unsure about the difficulty level, start with medium and adjust based on how you feel—either level up for a greater challenge or level down for a more manageable session.
Pro tip: For the really ambitious, try Freestyle rowing as an ab finished at the end of the workout. 3 minutes should be more than enough to set your abs on fire.
3. Cycling
Cycling is another top-tier cardio activity, perfect for burning calories and building stamina, which is why it’s a favorite among HOLOFIT users. Like rowing, cycling engages a large portion of your body’s muscles and gives your cardiovascular system a robust workout.
Endurance-Building Cycling Workout in HOLOFIT
Use the Cardio program in the CardioGoals menu for a steady, moderate-intensity cycling workout that’s perfect for building endurance over time while torching calories. We recommend sessions lasting 30-45 minutes to fully engage in steady-state cardio, which is particularly effective for sustained calorie burning. If you’re new to cycling, start with shorter sessions, about 15-20 minutes, and gradually work your way up as your endurance improves.
Goal-Oriented Workout Options in HOLOFIT
HOLOFIT offers four different CardioGoals modes—Cardio, Interval, Fat Burn, and HIIT—each tailored to specific fitness goals. The main difference between these modes lies in the effort curve, which adjusts based on your selected goal.
Pro tip: Consider taking on a longer race in Journey mode as your “marathon.” This is an excellent way to build endurance while learning to maintain a consistent pace. Just make sure to keep your intensity at a moderate level—your pace should feel challenging but sustainable. Aim to complete a longer route, collecting trophies along the way, and push for at least 30 minutes to get the most out of your workout.
And did we mention you can do an actual half-marathon in HOLOFIT? Make sure to check ot the Grand Sablon HOLOworld, inspired by the desert race!
4. Freestyle HIIT Workouts
Freestyle mode in HOLOFIT offers a dynamic, full-body workout experience using only your controllers—no additional equipment needed. You can Freestyle in four different sports: skiing, cycling, running, and rowing. This mode is perfect for those who want to push their limits with intense, equipment-free workouts.
Freestyle HIIT Workouts
For those looking to maximize calorie burn and improve cardiovascular fitness in a short amount of time, Freestyle HIIT (High-Intensity Interval Training) is the way to go. These workouts are designed to keep your heart rate elevated with short bursts of intense activity, followed by brief periods of rest. Aim for a duration of 20-30 minute workouts for best results.
Choose your favorite HOLOworld and enjoy a pre-programmed HIIT circuit, guaranteed to get your blood pumping and calories shredding!
Combine your VR Workouts with Reality
- Warm up in HOLOFIT with running or skiing, with a 10-minute Freestyle workout
- Set up a circuit with exercises like jumping jacks, burpees, mountain climbers, and high knees.
- Perform each exercise for 30 seconds at maximum effort, followed by 15-30 seconds of rest.
- Repeat the circuit 4-5 times, with a short rest between each round.
5. No-Equipment Lower Body Calorie Burners: Freestyle Skiing, Rowing for Abs, and Squats in Combo Workouts
If you’re looking to target your lower body and burn serious calories without any equipment, HOLOFIT has you covered with Freestyle Skiing, Rowing for Abs, and Squats in Combo Workouts. These exercises combine strength and cardio, delivering a powerful workout that tones your legs and engages your core.
Duration: 20-30 minutes, combining strength and cardio for maximum effectiveness.
Warm-Up: Always start with a warm-up to prepare your muscles and reduce the risk of injury.
For an added challenge, try Freestyle Skiing in Journey mode. Set a distance goal or aim to collect trophies to keep yourself motivated and extend your workout. The immersive environment will make the time fly by as you push your limits.
Pro Tip: Save your ab exercises, like Rowing for Abs, for the end of your workout. This strategy ensures you conserve energy for your skiing and squats, which also engage your core. By the time you hit the rowing exercises, your abs will already be activated and ready for that final burn.
