Any physical activity entails burning calories. The more intense the load, the more calories are burned. Rapid pulse signals that fat literally melts, like ice cream on a hot day. The heart begins to beat faster with cardio and aerobics. Here’s a list of the most common calorie-burning activities that don’t require going to the gym or fitness center.
How to burn more calories
Skating or rollerblading can burn a lot of calories. They are burned even if you ride slowly, for your own pleasure, without thinking about extra pounds. This happens for a simple reason: your body is constantly in good shape during the ride due to the elementary need to keep balance. But you can give a pace, and see what happens: the hips move from one side to the other, and the faster, the more calories are burned. At the same time, not only the muscles of the thighs are strengthened, but also the calves, and the torso, and even the chest.
Want to burn even more calories? Then alternate speed and amplitude – roll fast, then take a medium pace, and after it – a slow one, respectively, take large and rare steps, then small and frequent. A fascinating and somewhere even gambling business, and 850 calories are burned per hour. But even with less intense skating or rollerblading, you will burn at least 500-600 kcal.
You don’t have to visit a fitness center to run, paying for an expensive membership. Just buy sneakers, tracksuit and choose a convenient time. And there is a place always and everywhere, there would be a desire. Running strengthens your abdominal muscles, glutes, legs, back, and shoulders. Yes, when jogging, almost all muscles are involved! And at the same time, the lungs are cleansed, the tissues are oxygenated, the heart is strengthened, and calories are burned, of course. Jogging can be replaced by Nordic walking with sticks, the result will be the same.
Recommendations of professional trainers to follow when jogging:
- do not tilt the body forward
- keep your back straight
- hold hands close to the body
- alternate slow and fast pace
- alternate the length of the steps
If your goal is to burn as many calories as possible, do your classes not on the flat paths of a park or stadium, but on rough terrain with slides, holes, descents and ascents.
Some people underestimate the importance of jogging, considering it a pampering activity. Meanwhile, the actual burning of calories in the process of this “pampering” is 750 kcal per hour.
Jumping rope is a powerful and highly effective warm-up (it’s no coincidence that boxers love it so much). Absolutely all muscle groups work, but they do not just work – they burn! The pulse quickens, the calories melt. The shorter the rope, the harder it is to jump and the faster and more calories are consumed. In order to increase the load, alternate the pace from slow to fast and vice versa. Jump on one leg (left / right), then on two legs. Run, jumping rope while running. By the way, these activities are an excellent remedy for such a nuisance as cellulite, which, of course, should be adopted by all women. Jumping rope burns up to 680 kcal per hour.
Rotating the hoop appears to be very easy and therefore not an effective calorie-burning exercise. It’s a delusion. This type of physical activity is good because the simulator itself is inexpensive, it takes up little space, and training with it brings unprecedented pleasure, which can be combined with watching TV, communicating with family members or friends, or contemplating beautiful landscapes from the window. And calories will go away at the same time, regardless of whether you think this exercise is effective or not.
Find the correct hoop size. It is very easy to do this: when buying, put it directly in front of you, if it reaches the level of your chest – your size, does not reach or higher – try on another
To burn calories, you just need to rotate the hoop. But to increase the load, alternate the pace – accelerated and slowed down. You can also twist several hoops at once (2-3) and not only at the waist, but also alternately on the arms and legs, on the neck. Remember that a light hoop is much more difficult to rotate, more effort is expended, therefore, calories are burned with it more intensively than with a heavy hoop. How many calories can you burn? Depending on the type of hoop, options and exercise intensity – from 400 to 650 kcal per hour.
What you need to do to burn more calories
If you have badminton or t-shirt equipment and a faithful partner, you can combine a gambling, enjoyable and interesting game with a useful activity – burning calories. By the way, you can play with a tennis ball in splendid isolation. To do this, it is enough to look after a strong wall in the courtyard of the house, stand at a distance of 4–7 m from it and launch the ball into the “game”. The farther from the wall you get, the more intense the workout will be, because in order to hit the ball, you will have to run and sweat a lot, but you will burn about 550 kcal per hour.
Dance invariably brings with it pleasure and positivity. Dance with a partner or alone in front of a mirror. Exercise is useful in that it allows you to burn calories and improve your mood. Choose truly “fat burning” dances: hip-hop, salsa, tango, quick-step, rumba, samba, rock and roll, twist, charleston, finally cancan or belly dance. Dance energetically, from the heart, with a spark, and in an hour you will burn at least 400 kcal.
Note: The indicated number of calories burned is an approximate figure based on the calculation that a person weighing 70 kg devotes exactly one hour to one or another activity without a break. If your weight is less, and during exercise you take pauses, then the number of calories burned decreases.
Read next: Tea diet for weight loss