Is it possible to save time on training without reducing its effectiveness? It is possible if you focus on exercises that expend the maximum amount of energy. Kickboxing, crossfit, rowing machines or rope training are suitable for this, but in this article we have collected the simplest exercises that do not require specific equipment. Just 20 minutes of intense exercise will help you burn 250 kcal or more.
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Kettlebell workouts
Energy consumption:
about 15 kcal per minute.
Scientists at the University of Wisconsin found that swinging kettlebells burns more than 20 kcal per minute if you work for at least 20 minutes. You can also not limit yourself to just swings, but do circuit training for different muscle groups and include, for example, squats and lifting weights overhead. Energy expenditure will vary from 9 to 13.5 kcal per minute.
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How to squat to burn excess fat?
Nobody likes wasting time and energy. This is inevitable if you squat incorrectly; moreover, if you make mistakes when performing this exercise, you risk injury.
Basic “laws” of effective squats:
- mandatory warm-up in the form of bending and straightening the legs at the knees, stretching, and rotating the feet;
- the feet should be firmly on the floor - make sure that the heels or toes are not in the air;
- the back should be straight without the slightest bend - this is a key condition for burning calories;
- maintain a parallel between your hips and the floor surface - do not fall below this line;
- breathe correctly: when you inhale, go down, when you exhale, go up;
- you should feel muscle tension - this allows you to burn calories even if you only squat a small number of times;
- It is important to pay attention to whether you clearly feel the tension in the muscles of the buttocks and abs - this is the key to the fact that fats will soon begin to “go away”.
Do not forget that under any load, the body first “gives back” the calories it received from food, and only when they are used up does the process of destruction of fat deposits begin. To start this process faster, start training slightly hungry, and do not eat for a couple of hours after you have done a good squat.
Jumping rope
Energy consumption:
about 14 kcal per minute.
The jump rope, familiar to everyone since childhood, is extremely effective in this matter. If you set a pace of 100-120 jumps per minute, you can burn from 11 to 16 kcal in such a short time. Even greater results can be achieved if you take a jump rope with weights.
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Contraindications
Excessive axial load on the musculoskeletal system can cause intervertebral hernia or damage to the Achilles tendon.
You should avoid squats if you experience pain when walking and running. This exercise is also prohibited for the following diseases:
Being overweight puts extra pressure on your joints, so squats should be performed with extreme caution. You need to start with a small number of repetitions, carefully observing the body's reaction. Before starting classes, it is recommended to wrap your knees with an elastic bandage.
Squats with additional loads are especially dangerous. They can seriously harm your knees and joints, so you should be very careful when choosing a weighting material.
Squats are an energy-intensive form of exercise that is often used for weight loss. The result of regular exercise will be a slim figure, good health and excellent mood.
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Running up the stairs
Energy consumption:
about 13 kcal per minute.
Running up stairs (and even just walking up stairs) requires more energy than jogging. On average, 10.5-15.5 kcal per minute is consumed. To increase efficiency, you can use the “ragged” running technique: alternate 30 seconds of maximum intensity at the limit of your capabilities and a minute in a light mode. You can also burn more calories by raising your knees high.
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A few words for beginners
Having convinced themselves of the benefits of squats, people want to start exercising as quickly as possible and see the results. But if you are not physically fit, do not forget that the beginning should be moderate. Set yourself a time to practice 3 times a week and squat 15-20 times for 2-3 approaches, carefully monitoring the technique of movements.
When you feel that the load is not as heavy for you as at first, start accelerating the pace of the actions and try using different weights. This will help increase the number of calories you burn.
Don't go for complicated squat techniques that require a lot of time, a lot of space, and expensive equipment. Regular squats can be performed in any room and are excellent allies in the fight for slimness, especially if you have reached 140-150 squats.
Provided that you do not miss classes and begin to conscientiously complete the task set for yourself, after 1-2 months the effect of your efforts will be visible to others.
Run
Energy consumption:
about 12 kcal per minute.
The main thing is to run at a speed of at least 10 km/h, and even better - at intervals: a minute in intensive mode, 30 seconds of walking, two minutes at a normal rhythm. Depending on a person’s weight and fitness, running will help burn 9.5-14 kcal per minute.
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How to increase the number of calories you burn: do push-ups wisely
For many strength sports, the main basis is push-ups, this can be confirmed by any professional trainer. And for general physical fitness, keeping fit and even for weight loss, this exercise can become the cornerstone from which you can build. But how can you burn more calories during the same workout time? Simple tips from experienced athletes will help you maximize your performance.
Training regimen, program and plan
The first priority is to create the right push-up program and plan based on your fitness level. It is necessary to start doing push-ups with small loads, gradually and gradually increasing them. It is optimal to involve an experienced trainer in the process of drawing up the correct training plan or program, if possible. At a minimum, you need to visit a doctor to understand the state of your body at a given time.
Rushing into building workouts and increasing loads will not lead to anything good. The main guideline should be your own physical form. Only when no difficulties arise at the previous stage, the exercise begins to seem easy to you, you perform it playfully, and you can move on to the next stage.
Proper alternation of loads and rest
Slowly and gradually increasing the number of push-ups is very important, but it is equally important to properly plan the transition of effort and rest. Muscles and the body in general are restored during those periods when you do not train. It is advisable to set yourself 3-4 workouts per week for a beginner and 4-5 for a more advanced athlete. It is optimal to implement a similar approximate plan:
- Warm up 10-15 minutes
- 1 set of push-ups.
- Rest 2-3 minutes.
- 2nd set of push-ups.
- Rest 2-3 minutes.
- 3 set of push-ups.
- Cool down for 5-10 minutes.
Otherwise, if there is a lack of energy, the body may begin to break down muscle in order to obtain proteins as fuel. Such a process will lead to undesirable consequences, illnesses, and the effectiveness of training will be reduced to zero.
Correct breathing
Not only the training regimen is important, but also breathing. If you don’t decide on precise, precise inhalations and exhalations, you will hardly be able to do many push-ups. The correct pattern looks like this: as you inhale, you lower yourself, then hold your breath for a moment, rise and exhale.
Holding your breath while performing an exercise while moving is unacceptable; this can lead to health problems. Such actions cause oxygen deficiency, which can even cause you to faint. It is better to inhale through the nose and exhale through the mouth. To make it easier for a beginner to control breathing, you need to inhale and exhale noisily.
Vary the load
If you have mastered the usual standard classic push-ups, you can move on to increasing the loads and adding variety to your workouts. You can use different types to increase the load:
- Various weights.
- Changing the position of the hands (narrower, wider, further, closer, palms inward).
- Do push-ups on your fists.
- With legs raised vertically upward (for advanced).
- When placing your feet, do not rise, for example, on a special gymnastic bench.
- On one hand.
- With your leg raised.
- In the side plank.
- With a bang.
- Burpee.
Some people diligently increase the intensity of exercise, that is, they perform more movements per unit of time, this will certainly increase calorie consumption.
In general, we can say that push-ups are multifaceted and effective, they are aimed at high-quality work out of the whole body, while helping to burn calories, train endurance and strengthen the whole body. During such exercises, many muscle groups work, and the core becomes stronger. In addition to all the delights, push-ups will help prevent lower back pain during everyday activities in the future, so do it with pleasure.
Ride a bike
Energy consumption:
about 12 kcal per minute.
A bicycle is not only a wonderful means of transportation, but also a great helper in matters of weight loss. The faster you ride, the more energy you spend - on average 10-14 kcal per minute, but depending on your riding style and the severity of the load, the figure can reach 33 kcal. Greater efficiency can be achieved if you drive not on asphalt, but on rough terrain and work at intervals: 30 seconds in intensive mode, then two minutes in calm mode.
Photo: istockphoto.com
How can squats harm you?
Squats, although a simple exercise, can be dangerous in some cases. First of all, you need to think about how much excess weight increases the load. Perhaps the extra pounds are approaching about 0, which means that squats are not the best choice for losing weight. The problem is that the knee joints are overloaded. Even if your weight is not so critical, the question of how to protect your knees from overload still remains open. Trainers advise using special products from the group of drugs and biological additives - these are chondroprotectors. But if you do squats 2-3 times a week for no more than an hour, you can do without such supplements, you just need to strictly follow the technique of performing the exercise.
