Calorie loss in humans occurs in different ways. If you have developed muscles, then the burning process will be faster, and if fat prevails, then slower. Sometimes trying to burn 1,000 calories through exercise can put you at risk of injury. So beginners in sports, especially if you are overweight, should start with more gentle workouts.
High-Intensity Interval Training or high-intensity interval training. This is a rather unconventional form of cardio training. What is the main point? It is necessary to alternate periods of high intensity and active rest, then repeat everything. This type of workout will burn calories even after leaving the sports club. See below for a list of the most effective HIIT exercises anyone can do at home.
The main rule is to perform high-intensity jumping rope. So you can burn 750-1000 cal / hour. You can do the exercise longer – 90 to 120 minutes if you are hardy. Jump lightly, pushing off and landing on your toes; this activity is a bit like running.
Falling and jumping is the main burpee technique. Exercise strengthens the entire body and does not require sports equipment or weights to perform.
- jump up
- land softly
- bend your knees
- sit down and touch the floor with your palms
- do push-ups
- do a jump squat with your arms extended upward.
Burpees can burn about 740-1000 calories in one and a half to two hours.
Crunches and squats
If your belly fat annoys you, do crunches and squats. So it is possible to melt about 600-900 calories if you do them one at a time. There is more than one version of these activities that can be easily found on YouTube. You can do any of these to target other muscles in the body and make your workout more fun.
Jump squats and lunges
Lungs and squats are recommended to burn calories and tone your lower body. But if you add jumping to them, it can be crucial. Thanks to jumping, you can burn about 700-900 calories by alternating exercises for 2 hours with a 1-minute break after each set. One set should include 20 jumping squats and 20 jumping lunges.
Running in place with high knees
After this workout, you may feel a burning sensation in the buttocks, hamstrings, quads, and calf muscles. Intense cardiovascular exercise will help you lose belly fat and improve lung and heart health. Run for an hour and a half to two hours with a minute break after each set.
If you have a bike, use it to burn hated calories. If you drive at a speed of 25 km / h for one and a half to two hours, it will help you burn about 1000 calories. Important – Take a 2 minute break. If desired, you can increase the resistance so that there is a more intense leg workout. This type of exercise will help get rid of fat from the calves, thighs and tone them.
Jogging at 12 km / h for 60 minutes can help burn approximately 700-800 calories. However, if you combine this with a 10-second sprint at 22 km / h, you can burn about 1000 calories per hour. Run in opposite directions and on inclines to burn calories faster.