Soon it will be summer and the season of short sleeves and thin clothes. The fat stored in the winter, the spring began to lose until now have lost? I think there are many people have not lost it, is not very distressed it?
Don’t be afraid, I’m coming to help you, today I want to share several ways to burn fat exercise, and tell you the calories consumed during exercise, so you can lose fat in a faster way.
Please scroll down to see
Which type of exercise burns the most fat?
Different types of exercise affect the body’s metabolism differently, so with my different types of exercise, the amount of calories burned will be different, some more, some less. Now I will show you how to make them burn more calories.
1. Jumping rope
667-990 calories per hour (calculated at a rate of 120 jumps per minute)
It has been proven that this small rope is actually a large fat burner. It is recommended to try to use a weighted jump rope to make the arms and shoulders more joint exercise.
2. Run up a hill/stairs sprint
639-946 calories per hour
The harder you run up a hill/stair sprint, the more you run, the easier it is to burn. This is a type of HIIT, which is a form of aerobic exercise that burns more calories per minute compared to steady-state aerobic exercise.
3. Running
566-839 calories per hour
After keeping a steady pace running while running, you will continue to burn more calories for the rest of the day. To maximize results during and after a workout, it is recommended to add short sprints to your run, maintaining a 2:1 work/rest ratio. For example, if you run for 60 seconds, walk for 30 seconds.
4. Kettlebell
554-822 calories per hour
For better results, make sure you are performing a fluid circuit and don’t stop to rest between each movement. I suggest you switch between upper and lower body so you can keep moving for a long time. Try performing a set of kettlebell swings, kettlebell squats, and kettlebell push-ups. Then, rest for 15 to 20 seconds after completing all three movements.
5. Pedal a bicycle
498-738 calories per hour
For maximum fat-burning effect, perform 10 seconds of vigorous pedaling (100 RPM or more) and 50 seconds of rest, move to 15 seconds of sprinting and 45 seconds of rest, then perform 20 seconds of sprinting after 20 seconds of rest for 40 seconds.
6. Strength Training
341-504 calories per hour
To focus on exercises that use more muscle groups on more joints, for example, hard pulls and overhead presses.
Strength training comes last, but is not the best fat-burning training, not as good as cardio, why?
A study by the University of Copenhagen looked at the effects of cycling to work versus going to the gym to lose weight in overweight people.
They divided the participants into two groups: the first group was asked to ride a 14k commuter bike to work twice a day, and the second group was asked to work out at the gym five days a week for 35 to 55 minutes each time. Surprisingly, the group that rode the bike was the one with the highest weight loss.
Which exercise should be chosen more or less to lose fat?
This question, which is different for each individual, requires consideration of the following factors.
Your current exercise base
Your physical condition
Your schedule
Your ability to rest and recover (determined by sleep and stress)
Your diet
That said, a good idea to start your fat loss journey is to choose one of the few calorie-burning exercises I listed above and combine it with some weekly strength training and be mindful of a healthy, low-fat diet.
Note: If you’re a beginner, start with one hour per week and work out as you feel comfortable. If you are a basic fitness enthusiast, a combination of five to 12 hours of cardio and strength training per week is recommended.
Once again, there is no one-size-fits-all approach to fat loss. You need to practice and find out what works best for you.
Well, that’s it for today’s share, I’m sure you’ve seen my share, you should have an answer in your mind, hurry up and start your fat loss journey!
