We have all wondered about this before. How can we burn as much fat in the shortest possible time? What training movements are the most efficient? Which exercises burn the most calories? How many calories do cats jump?
Well, we have researched for you and located 7 of the most intense calorie burners in the world! And since not everyone is prepared for the intensity of CrossFit in each workout, we offer you a beginner and advanced versions of each training movement. The subtitles below include links to tutorial videos for each exercise!
If you exercise, then you've probably done squats before! But did you know that squats consume a lot of calories? Multiply your body weight by 0.096 to find out how many calories you burn per minute doing squats.
If you weigh 140 pounds, burn more than 200 calories if you do squats for 15 minutes! Okay ... fifteen minutes is a long time to do an exercise. But think about it: as part of a full-body circuit workout, you can do a total of four or five minutes of squats. That means that only the squats will burn approximately 70 calories! Wow
Plank or Plank Walks
The dreaded table! This movement is difficult to master as you build your upper body and core strength, but it's worth it. Someday it will be easier to have a one minute board (or even three minutes!). Until then ... the practice is perfect, and it certainly burns a lot of calories!
Holding a table burns more calories the longer you do it, as your body starts to fight to support your weight and triggers all of its calorie-burning engines. You can burn significant calories in a table, but it will take a while ... that's why it's a great idea to work up the tables. Instead of a simple and flat grip, the tables help you move, use more muscles and burn more calories.
If you 've ever done a camp style exercise class or tried a Tabata class, you probably made a burpee. And if you're like me, you've learned to hate them! They are hard, they get your heart to hit and after a few burpees you will be dripping sweat. But we should all learn to love the burpee, not to hate it, because it is one of the fastest bodily transformers and calorie blasters that exist.
The exit burpees are of low impact: you walk with your hands on the floor in a board position, then put your hands in standing position, with or without a final jump before repeating. The regular burpees are high impact: you enter a board jumping your feet behind you, then you jump your feet towards your hands and jump up before repeating. Phew! It seems simple, it feels like ... well, like a workout!
If you are a 140 lb. person, you can burn 100 calories from 90 burpees. Yes, that's a lot! But think about it: this means that if your average training camp workout includes 20 burpees, those exercises alone will burn more than 20 calories! And the results you will see in your abs and shoulders will be worth it.
This exercise also comes with high impact and low impact options. Choose a low impact if your joints cause pain or if you are a newbie in exercise. If you have been exercising for a while and your knees do not bother you, start jumping! In this way, you will burn many more calories.
Doing jumps for 10 minutes can burn 100 calories ... but like all these exercises, do not expect to be able to do them without stopping long enough to fly through that many calories all at once! Combining these exercises with others for a balanced circuit training is definitely the way to go. You will get all the benefits without getting hurt, and your calorie burn will continue long after you finish your training.
Slow climbs or Mountain climbers
Like the burpees, mountaineers are often the most hated part of a boot camp class. Oh! This exercise is like a plank, but with an aerobic element that will make your heart beat faster than almost anything else. And like the planks, mountain climbers ruin the abdominals and upper body along with a ton of calories.
A 130-lb person burns more than 10 calories per minute from mountain climbers! But do not let that surprise you ... once you've tried to do it for a full minute, you'll believe it, and so will your entire body. This exercise is meant to be part of a complete training, not a complete training in itself.
Marching or high knees
Once you have seen the video for the high knees, you can do a march: it is only the high knees without jumping so fast! This exercise may seem easy and simple, but it is challenging and works more muscles than you would expect. You will feel that your legs, your arms and your abs will be affected if you do it right. When you raise your leg in front of you, your abs should be activated to support your weight. So not only your leg is working to move, your whole core is working to help you.
Like jumping cats, high knees are a great warm-up and a big burst of cardio in a total body workout.
Naturally, walking burns fewer calories, but even more than walking alone, and if you do not keep moving, you will get a good abdominal contraction. good form throughout the training.
No comments:
Post a Comment