Staying in shape or trying to isn’t as easy as it looks like in ads. You should be sure about losing weight and dedicate yourself as it’s not an easy and short process. You have to commit time and effort to lose those extra pounds. The most natural way to do it is by having a proper diet and regular exercise.
With diet, you can follow different diet methods and experiment which work best for you. However, exercising serves a wide range of purposes and is helpful for weight loss. Now, you should know the usual exercises that burn the most calories to help you reach your goal much better. Listed below are some calorie-burning exercises that you could try:
Jumping Rope
Calories Burned: 667 to 990 per hour (120 skips per minute)
Not only that jumping rope is fantastic on the playground, but it’s also great for helping you to burn calories. Jumping rope is an excellent exercise that develops arm and leg coordination. It also improves the calf, ankle, and core strength and improves posture and cardiovascular endurance. On top of this, jumping rope also helps strengthen your bones, allowing you to minimize the possibilities of developing osteoporosis, arthritis, and bone loss.
When jumping rope, it’s ideal that you start slow and gradually increase your speed when your body is fully prepared for the intensity. The faster you can skip per minute, the higher the calories that you burn. Make sure that you’re capable of increasing your speed as you may topple over if you’re not prepared for it.
Sprinting
Calories Burned: 20 per minute
The difference between sprinting and running is that sprinting is a more robust and faster form of running that can only happen in a short period.
If you’re a complete beginner when it comes to sprinting, you should never miss a warm-up session as it’ll help your body prepare for your next powerful exercise. What you can do is to stretch, speed walk, or light jog. After a while, sprint at 30 seconds with 80% of your maximum effort. Afterwards, do 60 to 120 seconds of recovery, including rest, brisk walk, or a light jog. Repeat the process as much as your body can handle.
Always end your sprint by gradually slowing down with your walk to help your body recover and adjust to the change of heart rate.
Cycling
Calories Burned: 568 to 841 per hour
Either stationary or outdoors, cycling burns a significant number of calories in an hour. Cycling helps to strengthen your knees and your hamstring. Along with this, cycling is also helpful if you’re experiencing knee pain during your runs or you have knee issues. Cycling should be able to help address your knee problems.
When cycling, you must maintain good body posture to acquire the best result and to reduce any possible injuries. You should be cycling with chest up, shoulders back and down, and back straight.
To maximize cycling effectiveness, you should add sprint intervals during your exercise to burn more calories. Make sure that you don’t forget to do proper warm-up and cool-down exercises.
Running
Calories Burned: 10.8 to 16 per minute
One of the most popular ways of losing overall weight is running. Running involves using core muscles, hip flexors, glutes, quadriceps, hamstrings, and calf muscles. With running, you won’t only be able to lose weight and burn calories, but you’ll also be able to help your body build strong bones, strengthen your muscles, and improve your cardiovascular endurance.
If you’re just starting to run, make sure that you do proper warm-ups and cool down so that you could help your body get ready and recover from your run. As a beginner, you can run for 10 to 30 seconds straight and follow it with a walk for a minute or two. Repeat this process for the whole duration of your run.
Swimming
Calories Burned: 198 to 294 per half an hour
If you’re looking for an exercise that requires full-body movement, swimming is an excellent choice for you. Swimming helps to keep your heart and lungs healthy while building endurance, muscle strength, and cardiovascular fitness in your body. Along with this, swimming also helps to tone your muscles and build resilience. Swimming is an overall workout that you can enjoy and burns calories at the same time.
When going for a swim, it’s ideal that you do proper stretching first before hitting the pool to avoid any cramps while in the water to prevent drowning. You can practice swimming on your own, or you could sign up for a class if you still don’t know how to swim.
High-Knee running
Calories Burned: 240 to 355.5 per half an hour
High-knee running is an intensive workout that you do in one spot. High-knee running helps to increase your heart rate and strengthens your lower body. Because high-knee running is a high-intensity exercise, it’s extra helpful to burn a ton of calories in a span of a short time.
To do a high-knee run, you should run in place while lifting your knees as close as possible to your chest. Ensure that you allow your body to prepare and recover with this kind of exercise as it’s high-intensity.
Mountain Climbers
Calories Burned: 240 to 355.5 per half an hour
Another full-body cardio workout that you can do in the comforts of your own home is an exercise routine called mountain climbers. Mountain climbers help improve cardiovascular fitness, strengthen your core, tone your muscles, train agility, and improve coordination. On top of this, mountain climbers also allow you to lose a ton of calories.
To do mountain climbers, position yourself as if you’re pushing yourself off the ground while making sure that your back is flat and your arms are straight from your shoulders. You should then alternate bringing one knee to your chest and do this repeatedly and quickly as much as possible. When doing this exercise, you must do proper breathing to help keep your body moving and prevent you from passing out.
Conclusion
Burning a massive number of calories isn’t an easy thing to do, and it doesn’t happen within a day. To lose weight, you have to do proper exercises that burn a high amount of calories, which allows you to reach your weight goal. In light of doing the right exercises, you should never forget to do a proper warm-up and cool-down activities to prepare and recover your body from intense workouts.
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