The best exercises for weight loss
You train every day to get closer and closer to your goal, whether it’s losing weight or improving your muscle tone. But can you imagine knowing exactly the tricks to boost weight loss and make it easier for you to achieve results? We help you with that. We rate the best exercises for weight loss based on calories burned during training. And, we also give you tips to keep your metabolism working even after the end of the exercise and to burn the maximum calories in each activity.
Activity : Skipping rope (120 jumps per minute)
Calories burned: 667-990 calories per hour
Bonus: You may not give anything to the rope, but it turns out that this activity, which looks like a child, can boost the fat burning of a person. magic way. Bet on the rope that has a little more weight so that, during the activity, you work your shoulders and arms even more.
Activity: Running (10 minutes per 1.6 kilometers)
Calories burned: 566-839 calories per hour
Bonus: After running at high speed (which makes you sweat a lot!), You will continue to burn extra calories for the rest of the day. Now that’s a good trade-off: getting tired from sprinting for 10 minutes and your body keep working after that. For more results during and after training, maintain a 2: 1 work-to-rest ratio. For example, give your maximum for 60 seconds and the other 30 seconds walk.
Activity: Kettlebell
Calories burned: 554-822 calories per hour
Bonus: A HIIT circuit using kettlebells can keep your body burning calories for up to 36 hours after your workout ends. For best results, make sure that you are making a fluid circuit that has minimal or no rest between movements. Try to do a set in which you use both the upper and lower parts of your body like the kettlebell Swing or squats with the kettlebell. Then rest for 15 to 20 seconds after completing the three movements.
Activity: Kickboxing
Calories burned: 582-864 calories per hour
Bonus: Training alone or taking classes, pay attention to the rest time between a jab and a kick – it has to be a minimum, 30 seconds of break for every 90 seconds of training.
Activity: Spinning
Calories burned: 498-738 calories per hour
Bonus: To burn as many calories as possible, keep your heart rate high and start your workout with a 10-second sprint and rest for 50 seconds. Then, continue a sequence of 15 seconds pedaling at full speed with 45 seconds of rest in the first series. In the second, do 20 seconds of Sprint with 40 seconds of rest and always increasing the resistance.
Activity: Rowing
Calories burned: 481-713 calories per hour
Bonus: To get the best result, row as fast as you can and take just a minute break.
Activity: Skipping rope (120 jumps per minute)
Calories burned: 667-990 calories per hour
Bonus: To get the best result, paddle in quick one-minute intervals, and take a break of 30 to 60 seconds. Alternate with squats, push-ups, and planks.
Activity: Ladder (77 steps per minute)
Calories burned: 452-670 calories per hour
Bonus: Standing on a machine, or going up and down stairs in the streets à la Rocky Balboa, this exercise is an excellent choice for mixing aerobic with anaerobic. To intensify activity and increase the level of difficulty, hold one to five kilo dumbbells in each hand.
Activity: Elliptical / Transport (resistance level 8)
Calories burned: 322-478 calories per hour
Bonus: If your metabolism burns more fat after exercise, don’t keep the same pace when you do the elliptical. Vary the slope and resistance levels for you to challenge your body more and improve your stamina.
Activity: Power Yoga
Calories burned: 226-335 calories per hour
Bonus: For a better result, opt for the power vinyasa Yoga class. Practices where you mix breathing with movement tend to burn more calories.