Include these into your workout to lose weight and increase the endurance. Reducing calories and intensive cardio training help to lose extra pounds. Aerobic exercises burn calories, train the heart and increase the endurance, so it’s worth including these within your program, even if there is no goal to lose weight, you will still majorly benefit from the other factors.
So let’s look at the five hand selected best exercises to burn the most calories!
This is the most affordable cardio equipment on the market. Just minutes of using the Jumping rope spends about 15 kcal. During this time, you will make 100-120 jumps without a break.
Jumping rope is suitable in the qualities of a warm-up for other exercises also.
For newcomers, it is recommended to start with one or two minutes and gradually increase the time (number of jumps). The training may look like the following:
- The first day – 100 skips;
- the second day – 130 skips;
- the third day – 160 skips;
- the fourth day – rest;
- the fifth day – 200 skips;
- the sixth day – 230 skips;
- the seventh day – 260 skips;
- the eighth day – rest.
So add 30-40 jumps every day and try to take at least one break in training, so do not jump on the forth or eighth day. Rest for 30 seconds every minute or two also between these skips.
If you are jumping outside on a sunny day, put on a fitted hat and do not forget to drink plenty of water!
This exercise combines cardio and strength training and perfectly trains the endurance. The most intense option is with push-ups and jumping out at the end.
Burpees without jumping out
The loss of calories depends on the mass of the body, as the more weight, the more energy that is consumed. With a weight of 70kg for a minute of performance (about 7 reps), you will consume 16-17 kcal. Accordingly, if you weigh 90 kg, you lose 20 kcal, for 50kg – 12 kcal.
Include this exercise as the main part of your workout. For everybody, a minute of practice with the right technique and a smooth rhythm is enough. Add at least one rep every day. If the exercise stretches for two or three minutes, do two steps through the rest.
Do burpees only after a warm-up. Shoulders, elbows, knees and feet should be well warmed up.
A minute of performing this burns about 15 kcal.
How to perform these movements:
- Get on all fours and put your palms on the floor, put your knees under the hip joints and straighten your back.
- Stand on your toes and take a step forward. Move your right arm and left leg at the same time.
- Take three steps, stop and repeat three steps back.
Keep your back straight for the entire exercise.
The newcomers are advised not to speed up, but on the contrary, do it slowly to feel each muscle and maintain the balance. To reduce the load, raise the hips, keeping the spin straight. When the arms and legs are fixed, you can speed up and do up to thirty steps forward and back.
It is important that the movements are natural, as the arms move with the legs, the knees do not hit the floor and the feet do not bend.
Running up the stairs
Increases endurance and trains the calves.
This is a great exercise for frosty days, when it is better not to run around the streets. A minute of intensive running up and down burns 8-12 kcal. An hour of training at a moderate pace will get rid of 500-600 kcal!
The exercise is suitable for those who dream of strong legs and shredded musculature and also training for endurance before running marathons. In addition, running on the stairs is an excellent cardio for strengthening the cardiovascular system.
To add a load, jump over two or three steps at a time. Don’t forget to rest every two or three minutes.
Dumbbell row from the plank
This is quite an energy-consuming exercise, which helps to grow the muscles of the upper body. It is also suitable for strengthening the abdomen. You can get rid of 12 calories per minute with this exercise.
How to perform:
- Place the dumbbells on the floor shoulder-width apart.
- Grab the grip with your hands, stretch your legs back and stand in the plank. The body is straight and you rest your toes on the floor (it is better to perform in sports shoes).
- Transfer the weight to one arm and pull up the other arm with a dumbbell to chest.
- Relax and repeat for the second hand.
Place your feet shoulder-width apart to keep your balance.
When raising dumbbells, keep your body static, don’t lean over to the side, do not bend or arch your back. Press the dumbbell against the ribs, while the elbow looks up.
To start, 8 reps done per hand is enough. Add two reps to each set as you progress.
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