Welcome to the world of gym freaks. Learn how to burn calories with several methods. Before you start any exercise, consult your trainer or doctor first. It will help determine your body’s parameters like blood pressure, bone density, etc. Your doctor or trainer would suggest the best workout, type of exercise considering your fitness level and age.
Calorie burning practices are just not limited to running and high-intensity training. If you love dancing, then have a ball; you can lose many calories and raise the heart rate in a fun way. Dancing is a fantastic cardio exercise. You can try a trendy dance workout called Zumba.
Start with basic moves, low reps, low weights. This minimizes the risk of injury and pain. A personal trainer may guide and plan an appropriate exercise daily routine for your health and precise goals.
The number of calories you burn entirely depends on multiple factors, like pace, intensity, your height and weight, and time taken in exercise.
Time is Short
The key is to have a focus on high-intensity workouts that instantly increase your heart rate. HIIT means high-intensity interval training, which is a famous way to do this. One HIIT practice has alternated between 30-second speed and 1-minute rest intervals. By practicing high-intensity workouts, you may burn quite many calories in 30 minutes or even less at times.
You can try this exercise to burn calories when you are running short of time.
High Knee Running
High knee running is a vigorous cardio workout. It increases your heart rate and simultaneously strengthens your lower body. High knee running is beneficial for burning calories in a short period. Lift your knees as high as feasible while running at one spot. Rapidly pump your arms up and down. Kick your butts. 240-355.5 calories are burnt in 30 minutes.
One of the cardio workouts is butt kicks, exactly like high running. Calories can be burnt quickly within 30 mins just by exercising with high-intensity butt kicks. Raise one of the heels and bring it towards your butt. Repeat the same with the other heel. Now with fast movements, alternate your heels along with pumping your arms.
One of the cardio exercises is the mountain climber that acts as a full-body workout. You can burn many calories in a short period since your whole body cells are sweating out due to exercise.
Start with the plank position—your whole body on your hands only, straight head to toe. As the practice increases, you will be able to stay in the plank, side planks position for a little longer; that’s when you sweat, burn calories.
Engage with the core, raise your right knee, bring it towards your chest. Repeat the same method, and repeat this with your left knee.
Keep repeating for a couple of minutes. Roughly around 240-355.5 calories are burnt during this exercise.
Mostly running is the best calorie-burning practice. Sometimes when you don’t have that much time to go running, you can keep your workouts short into high-intensity sprints. Your body quickly burns calories to fuel your workout. Before you start sprinting, the warm-up is essential. You can warm up your body by high knee running or jumping jacks.
It increases your heart rate and burns calories, simultaneously building lower leg strength. All the more, jumping ropes are easy to store and great for people who don’t have space for keeping equipment at home.
Bicycling Outdoors: Burns Approx. 680 Calories Per Hour
Riding bicycles at a vigorous and fast speed raises your heart rate; extending the cycling route or adding some rough terrain terrains such as uphill riding can increase the calorie burn counter.
Stationary Bicycling: Burns Approx. 210 to 311 Calories Per 30mins
Stationary Bicycling at high intensity at intervals can be as effective as a cardio workout that allows you to burn high calories in a short 30mins of time.
In the beginning, you can start with a 5min warm-up and then proceed to between 1 to 2 min recovery interval.
Jumping Jacks: Burns Approx. 8 to 11.8 Calories Per Minute
Jumping Jack is a full-body workout exercise; this doesn’t require much space to perform, making it easy and ideal for an indoor activity.
- Stand straight with your feet positioned together while placing your arms at the side.
- Lift your arms above your head while jumping with your legs at a shoulder-width distance
- Repeat the same.
Walking: Burns Approx. 3.1 to 4.6 Calories Per Minute
Walking is possibly the simplest and the easiest way to burn calories at home. It is also an ideal option to consider if you’re recovering from an injury. You can walk in your house or in your backyard that makes this a convenient alternative.
Aerobic Dance: Burns approx. 6.6 to 9.8 Calories Per Minute
Calorie burning exercises are not limited to just high-intensity workouts or sprinting around a track. If dancing is your thing, calories can be burnt by opting for a high energy dance workout that you can perform to your heart’s content.
Dancing is a recreational activity that is highly effective for burning calories; it’s a fun ride for raising heart rate while burning calories.
Consider popular dances for your routine, for instance, Zumba and Bokwa.
Although cardio is an effective way to burn calories, Weight training/strength training is another popular and significant way to burn calories. Compared to one session of weight training, cardio generally burns more calories. However, weight training shines when it comes down to increasing muscle mass. As your muscle mass increases, you’ll be able to burn more calories while you’re at rest. This allows you to burn calories after a workout when you rest, you’re sleeping, or just sitting at a desk. Consider including both cardio and weight exercises in your workout routine for maximum benefits.
Before performing any cardio exercise, remember to warm up first. Warming up helps raise your body temperature and blood flow, which prepares your body for the workout while lowering the possible risk of injury. Consider taking advice from a personal trainer or physical therapist. Consultation from a personal trainer can help you avoid unnecessary injuries and long ineffective workout sessions down the road. They can also recommend or other possible changes as you find your current workout plan inadequate. Closing words: the key to a happy life is a healthy body, which we often overlook. So let’s get geared up and take your first step towards being healthy.