How it works?
We are talking about the “post-burning” effect: by performing exercises in a certain mode, we stimulate metabolism so that the body continues to spend a lot of energy after the end of the exercise.
The key factor here is the degree of stress on the body. Additional energy expenditure is provided by high-intensity interval training (HIIT) training. A 2012 study showed that this figure would be about 200 calories per day.
HIIT also wins in other respects. “From the experience of my clients, I see that you get results from circular HIIT faster than from regular strength training,” comments the ICON fitness boutique . — The same is true with cardio training: aerobic exercise in HIIT mode is more effective than regular exercise (for the same duration). Plus, HIIT is always more interesting than a leisurely activity.”
We asked Pavel to create and show a set of HIIT exercises that would burn 200 calories after a workout. “This lesson consists of seven exercises and will take approximately 25-30 minutes,” says our expert.
Aerobic exercise
Aerobic exercise is also called cardio exercise. They help you quickly lose extra pounds. Aerobic exercise helps strengthen the heart muscle. If a girl performs these effective exercises for burning fat, she will be able to achieve a chiseled figure that attracts the admiring glances of others.
These exercises for burning fat at home not only help you get rid of those hated pounds, but also improve your mood.
How to build a workout
* Start the session with a warm-up and end with stretching.
* Build a training session based on the circular principle. “Perform each exercise for 20-30 seconds. Then, without stopping to rest, move on to the next one,” says Pavel. “When you have completed one circuit, march in place for 4-5 minutes until your heart rate returns to your normal value (50-60% of your maximum heart rate).”
*If possible, complete 3-4 circuits per workout.
To complete the complex, you will need a heart rate monitor, a stopwatch, a low horizontal bar, a tire (or bench), a medicine ball (or a backpack filled with water bottles), and a basketball.
There is only 1 car for every 245 bicycles in China.
Fifth place - cross-country running . Here we can include trail running and mountain running . Any running in the mountains or rough terrain is a full-fledged interval training. Thanks to this, the number of muscles involved in movement increases significantly.
12-week program to safely build your base
But walking or your favorite leisurely walks with friends is probably the most “passive” form of relaxation. In an hour of walking, a person weighing 60 kg will burn only 150 kcal.
https://youtu.be/aea5BGj9a8Y
Lunges
Place your feet together, maintain a neutral lower back position, place your palms in front of your chest, and bend your elbows. Step your left foot back, bending your knees to a right angle. Place your right knee directly above your foot. Work the muscles of the abs, back, buttocks and thighs. Then step your left foot forward, returning to the starting position, and do the same with the other leg. This will amount to one repetition. Perform a maximum of repetitions in 30 seconds.
Double wave rope
A study by Charles J. Fountaine of the University of Minnesota Duluth found that a 10-minute double-cable workout burned 111.5 calories—about twice as much as running. Participants in the experiment performed a vertical wave with both hands for 15 seconds and then rested for 45 seconds. And so 10 times.
During this exercise, the latissimus dorsi and anterior deltoids are well loaded, while the rear deltoids and trapezius act as synergists. Thus, the exercise not only helps burn calories, but also works the entire upper body well. The quadriceps and glutes are also involved, while the abs and back extensors stabilize the core.
https://youtu.be/c4ShGsBWJfM
This video shows rope exercises, including the double wave.
Try repeating Fountain's experiment and doing 10 sets of 15 seconds. If it’s hard, reduce the work time to 10 seconds. You can also create an interval workout from the different rope exercises shown in the video.
Uneven-high push-ups
Place the basketball on the floor. Take an emphasis lying on straight arms, placing your left palm on the ball. Work your core and abs, stretch your top of your head forward and your heels back, maintaining a neutral lower back position. Bend your elbows and perform a push-up. Then return to the starting position, roll the ball to the right and place your right palm on it. Do the same. This will amount to one repetition. Do as many of these repetitions as possible in half a minute.
Jump Squats
Place your feet shoulder-width apart, bend your knees and push your pelvis back, lowering into a squat. Stretch your left hand down and try to touch the floor with your fingers. Then jump up, straightening your legs. Land with soft knees and immediately lower into a squat. Touch the floor with the fingers of your right hand. This will amount to one repetition.
Dynamic bar
Take an emphasis lying on outstretched arms. Build your body so that it forms one straight line from the top of your head to your heels. Work the muscles of the abs, core, back, legs. Transfer your body weight to your right palm, lift your left one off the floor and touch it to your right shoulder. Then lower it to the floor and repeat the same thing in the other direction - touch your left shoulder with your right hand. Continue this exercise for 30 seconds at the fastest speed you can handle.
Rock climbing
Rock climbing is dangerous for the average person. However, there is special equipment that insures the daredevil in case of an unsuccessful move. There are even sports such as rock climbing and mountaineering.
When climbing a rock, a person uses both legs and arms. He moves with the help of his legs, and his arms help him to hold on and not fall. Almost all the muscles of the body operate here. Accordingly, the energy consumption of this activity is quite high.
You can burn 600 calories in 1 hour of rock climbing. However, muscle restoration will also be required, which will take a lot of energy. Therefore, after climbing, calories will be burned even while watching TV.
Throwing a medicine ball over the head
Take a medicine ball in your hands, stand up straight, place your feet shoulder-width apart. Bring the medicine ball behind your head, bending your elbows slightly, and throw it forcefully into the floor in front of you. This will amount to one repetition. Complete a maximum of these in half a minute.
Changing legs while jumping
Place the tire on the floor (or place a low bench). Step your left foot forward, touching the bar with your foot, then jump and touch the projectile with your right foot. Land on your left foot. Perform as many of these jumps as possible in 30 seconds.
Kettlebell Snatch
In January 2010, the American Council on Exercise ACE released the results of a study showing how many calories you can burn with the kettlebell snatch. Subjects performed six jerks in 15 seconds and then rested for 15 seconds. And so on for 20 minutes. Participants burned 13.6 kcal per minute aerobically, and 6.6 kcal anaerobically. It turns out 20.2 kcal per minute and 404 kcal in 20 minutes!
In addition to burning more calories, the kettlebell snatch is good for toning your back and legs, strengthening your wrists, and strengthening your grip. The exercise develops endurance and speed, and trains coordination of movements.
To burn more calories, choose 5 kettlebell exercises and perform three circuits of 15 reps of each, with 30-second breaks between exercises.
Reverse pull-ups
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Stand in front of a low horizontal bar, facing it. Grab the bar with an underhand grip, placing your palms shoulder-width apart. Walk your feet forward, placing your body under the bar parallel to the floor. Bend your elbows and pull your chest toward the bar. Keep your lower back in a neutral position. This will amount to one repetition. Do a maximum of these for 30 seconds.
Perhaps at first the workout will seem difficult to you or you will only be able to complete 1-2 laps. It's OK. Continue to train in the mode available to you, and over time your body will adapt to the load.
