Some claim that cardio training is the best complex for burning calories, others look down on all sorts of orbitrecks there, assuring that nothing can be better than strength training.. What to choose? We studied the opinions of experts and chose for you the top 15 different workouts that allow you to effectively burn calories.
In the paragraph, we will consider some expert advice, as well as give you the opportunity to study videos with other versions of the exercises..
jumping rope.
Calories burned per hour: 667-990 kcal.
Rope is one of the best simulators invented by mankind. Skipping ropes are inexpensive, they can be easily made from a rope, and they also do not take up space in the house, unlike expensive and giant colossus. It is better to train on a good surface (a special floor in the gym is considered ideal), but it is also useful to exercise outside (if you choose a flat area).. Jump rope exercises are among the best outdoor workouts.
Flat terrain running.
Calories burned per hour: 566-839 kcal.
The optimal proportion of running and rest: 2 to 1. That is, if we ran for 2 minutes, then we need to rest for one minute or walk at a calm pace.
Running up the stairs.
Calories burned per hour: 639-946 kcal.
To burn calories effectively, sprint for 20 seconds at intervals.. Be extremely careful on stairs, watch your steps.
Stair walking.
Calories burned per hour: 452-670 kcal.
Optimal results achieved at 77 steps per minute. To make the effect fast and impressive, exercise with a load. Start with light dumbbells weighing half a kilo, going up to 3-4 kilograms.
A ride on the bicycle.
Calories burned per hour: 568-841 kcal.
As in the case of intense running, a short but dynamic ride burns more calories than a long, measured and leisurely bike ride, in which we pedal lazily.
Exercise bike workout.
Calories burned per hour: 498-738 kcal.
What is required for the result? We do it at intervals, increasing the intensity and reducing the rest according to the scheme:.
1) 10 seconds slow ride, 50 seconds rest;
2) 15 seconds of fast driving, 45 seconds of rest;
3) 20 seconds of fast driving, 40 seconds of rest.
There are other exercise options..
Kickboxing.
Calories burned per hour: 582-864 kcal.
In any workout, it is important to remember the value of breaks.. Alternate one and a half minutes of intense sparring with a half-minute rest.
Rowing machine workout.
Calories burned per hour: 481-713 kcal.
I don’t know why, but I just love rowing simulators. In real life, on a boat, I am always rowing the hell out, making wild cycles.. But in the hall you immediately feel like a super-mega-duper-class rower! The optimal result is achieved with a workout of 150 watts (this indicator can be tracked on the devices of modern simulators).
Kettlebell circuit training.
Calories burned per hour: 554-822 kcal.
Kettlebell exercises, according to the masters of sports, give an excellent effect of metabolic training, forcing the body to burn calories within 36 hours after completion of classes. Wow! Oh, if only I could lift a weight... With a sprain due to non-compliance with the recommendations of the coach, this sport is contraindicated for me from now on and forever. Please note that at first it is not recommended to deal with kettlebells alone.. Be sure to ask the seasoned athlete to follow the correctness of your actions..
10. Power training.
Calories burned per hour: 341-504 kcal.
Strength training can include jumps, squats, planks, and so on.. Some people think that the additional effect of burning calories during the rest period is best manifested if you work to wear out, and not stop at, say, 10-15 repetitions.. However, do not bring yourself to lose momentum..
eleven. Circuit metabolic training.
Calories burned per hour: 340-505 kcal.
You are free to choose different exercises for a complex metabolic training, but it is always recommended to work out different muscle groups.. The principle of operation varies, for example, it can be 30 seconds of classes, 20-10 seconds of rest.
12. Orbit track training.
Calories burned per hour: 322-478 kcal.
If you are only interested in orbitrek classes, then you should take into account a couple of nuances.. Firstly, it is necessary to increase the speed of movements, and secondly, the resistance of the simulator should be added.. At the first level, you will slowly move towards slimness until the next century.. Working harder, working harder!
13. CrossFit Rope Workout.
Calories burned per hour: 285-421 kcal.
For an effective result, try to perform a complex of 5 visits half a minute long with a short rest interval.. In each new run, try to make more strokes than the previous time..
14. power yoga.
Calories burned per hour: 226-335 kcal.
Yoga is a great way to get rid of stress, improve breathing, strengthen the body and become leaner.. Among the best options for a quick result, experts recommend choosing vinyasa yoga complexes..
15. Swimming.
Calories burned per hour: 200-700 kcal.
Pool, lake, sea or any other body of water - everything will fit, as long as the water is swimmable. Even in the process of simply keeping the body on the surface of the water, up to 200 kilocalories can be spent per hour.. And if you add intensive classes, then the result can be increased to 700 kilocalories.!
Even after a long night's sleep, you do not have the strength not only for sports, but even for everyday activities.? Then be sure to learn about energizing exercises that fill you with strength in the morning.. Many at the beginning of the year are set to seriously work on themselves and plan to lose weight before spring and summer.. It is at this time that people most often buy exercise equipment.. You are one of them?
Then you will be useful advice on when and what exercise equipment you should not buy, so as not to throw money away.
In our selection, you probably noticed a lot of exercises that have the much-desired effect of burning calories after the fact, that is, after completing a workout during rest.. Cool, really? You worked out until the seventh sweat, you are already resting - and the calories continue to burn. Dream!
Author: Samira Gaiad miridei. com.