In fact, strength training burns few calories: sad numbers

What are calories and calorie content

Girls and women who monitor their weight know that calories are energy that enters the human body with food.
Foods containing a lot of carbohydrates are considered especially high in calories. By processing food, the body releases the energy that a person needs for life. If energy remains unspent, it is converted into fat deposits. The energy value of food is called calorie content. It shows how much energy the body will receive after processing food.

Especially high-calorie foods

Ashtanga Vinyasa Yoga

This direction was created by the physically developed, athletic Sri K. Pattabhi Jois. That’s why his technique is strong, the movements are powerful, the asanas are connected by dynamic transitions - vinyasas. This yoga requires some strength and stamina. It is suitable for girls and boys who already have physical training or are at least healthy and full of energy.

What gives? Ashtanga Vinyasa yoga allows you to tighten all problem areas and even gain muscle relief, improve posture and coordination. During the lesson, 300-350 kcal are spent, and if you supplement the training with a diet, then in two to three months you will be able to lose 5-7 kg.

What exercises are best for burning calories?

The benefits of exercise for strengthening the body are known to everyone. But, unfortunately, not all adults perform at least short sets of morning exercises. Even such exercise lasting 10-15 minutes can give a person energy for the whole day. Those who have been visiting a fitness club for more than a month or a year know that some exercises are more effective for weight loss.

Regular physical exercise has a positive effect on all body systems - cardiovascular, respiratory, nervous. Those who exercise regularly find it easier to perform tasks such as climbing stairs or doing housework. Moreover, athletic and fit people are more confident and less susceptible to stress.

To benefit from exercise, you need to do it every day, starting in early childhood. If a preschooler loves to do exercises, but at school or adulthood forgets about it, then there will be no effect. In recent years, there has been an increase in interest in sports in Russia - more and more people are interested in running, Nordic walking or cycling.

An adult remembers physical exercise in cases where the problem of excess weight begins to seriously bother him. Extra pounds accumulate over the years due to poor nutrition and a sedentary lifestyle. For sports activities to bring results, it is important to attend them regularly or practice independently.

For a long time it was believed that running burns the most energy. Today, the world's leading fitness trainers admit that besides running, there are other exercises that promote effective weight loss. Among the most popular and useful methods are push-ups and squats. During their execution, all muscle groups are involved and strengthened.

The following physical exercises help expend large amounts of energy:

• running - about 500 kcal per hour;
• hula hoop twisting - 210 kcal for 30 minutes;
• jumping rope - 150-200 kcal in 15 minutes;
• walking - about 175 kcal per hour;
• swimming - 470 kcal per hour;
• squats - from 200 to 400 kcal in 30 minutes;
• trampoline jumping - 10 kcal per minute;
• cycling - 300 kcal per hour;
• yoga classes - 250 kcal per hour.

There are other ways to expend energy. It is spent not only through sports, but also through other activities. For example, some energy is expended by kissing, brushing teeth, walking the dog, chewing gum, and even fidgeting in a chair.

To lose weight, you need to reduce the caloric content of the food you eat or spend more energy than you consume. Often, some people are horrified by the number on the scale and begin to sharply reduce caloric intake or even go hungry. Such tactics are not correct and effective, since too sharp a restriction in food is stress for the body. He begins to store fat, so his weight increases.

With an irrational approach to low-calorie diets, there is a risk of disruption and return of lost kilograms. In addition, prolonged fasting can lead to problems with the digestive system, and lack of nutrients can lead to other problems in the body. Therefore, the correct approach to weight loss should be to track the caloric content of foods. It can be found in special tables.

After getting acquainted with the calorie table, a person should calculate his own daily requirement, which increases as physical activity increases. For example, you need to determine the daily caloric intake for a woman 25 years old, weighing 70 kg and height 170 cm. Using one of the formulas we get the following: 650 (9.6*70) (1.8*170)-(4.7*25)= 1511 kcal. When adding physical activity, the resulting figure is multiplied by a certain coefficient.

Thus, knowing the weight and calorie content of portions, a person can control the amount of food consumed. Using special programs, you can find out how much energy is expended during certain types of physical activity. It is not at all necessary to go hungry or eat only low-calorie foods.

The method of proper weight loss is individual for each person. A diet that works for one may not necessarily work for another. Therefore, the diet plan and types of physical activity should be chosen based on the age and health status of the person. Some sports may be contraindicated for certain diseases.

When choosing a diet and physical activity, you should consult a dietitian. Uncontrolled diets or excessive exercise can cause health no less harm than being overweight. Calculating the calorie content of food and the ability to expend energy through sports are the most effective ways to lose weight.

How to burn more calories? Run, run and nothing but run, right? Not really. While running itself does make our stoves work well, there are more effective alternative methods.

During normal running, approximately 10 kcal per minute is burned. Everything is great, but it can be better.

In general, you burn more calories during high-intensity strength training than during running.

Time passes, technologies are improved, new, much more accurate and correct research is carried out, thanks to which we can learn better about the processes occurring in our body.

Outdated methods calculate energy costs based only on the process of aerobic metabolism. However, with high-intensity training, the process of anaerobic metabolism starts in our body. In the old literature, this fact is not taken into account, or its effect is considered incorrectly.

A University of Southern Maine study using more advanced calorie counting methods found that intense strength training actually burns 71% more calories than expected.

The main advantage of high-intensity exercise over running is the greater amount of energy expended per unit of time. The training is shorter, the effect is greater.

We invite you to find out which foundation is best to buy

We present to you a selection of 10 great exercises that burn more calories than running.

Everything ingenious is simple. At a pace of 100–120 jumps per minute, 13 kcal are burned. As a bonus, you develop a sense of balance and coordination.

Extremely simple and extremely effective interval training. 20 seconds of maximum intensity work, 10 seconds of rest. Repeat 8 times. The cycle takes only 4 minutes. According to research from Auburn University in Montgomery, you will lose 53.6 kcal and double your metabolic rate for at least 30 minutes.

Scientist and trainer Jeff Godin says one burpee uses 1.43 calories. If you do 7 or more burpees per minute, you will already be able to reach double-digit calorie consumption per minute. It is recommended to increase the number of repetitions to at least 10 per minute. At a high pace, 10 burpees are equivalent to 30 seconds of cycling.

Cindy and Mary

Cindy - 5 pull-ups, 10 push-ups, 15 squats without weight. That's all. Do this cycle as much as you can for 20 minutes. At an average pace and not too long breaks, you will be able to burn 13 kcal per minute. For the hardcore, there is the Mary option - 5 vertical push-ups, 10 pistols, 15 pull-ups.

The College of New Jersey conducted research and compared various types and techniques of workout in terms of oxygen consumption and energy expenditure. It turned out that the most calories are burned during training with ropes - 10.3 kcal per minute.

Kettlebell swings

According to research from the University of Wisconsin, this exercise burns 20.2 kcal per minute at an average heart rate of 93% of maximum in a 20-minute workout. Such movements are unnatural for our body, and therefore the response from the body is simply amazing. The exercise can be dangerous, so here is a video with instructions.

Rowing machine

Have you seen the Olympic rowers? It would seem like just one exercise, but such a body! The fact is that rowing involves almost all major muscle groups. Research from Harvard University shows that 30 minutes of rowing burns 337 kcal, or 12.5 kcal per minute.

AirDyne Bike

The AirDyne Bike is a progressive exercise machine. The more active you are, the stronger the resistance. Do you know how many calories you managed to burn in a minute on this simulator? 87 kcal! Of course, the data was obtained not in laboratory conditions, but from a built-in computer, but the result is still impressive.

Have you noticed these strange bicycles with disproportionately large wheels? These are fat bikes - all-season and all-weather bicycles that can be ridden on sand, snow, tall grass and anywhere. And on such a monster they manage to burn 1,500 kcal in one hour, or 25 kcal per minute.

Skiing

If the miracle bicycle proposed above is not to your liking, then turn to the classics - get on skis. The energy expenditure here is very high, and even at a moderate skating pace you can burn more than 12 kcal per minute.

Do you know other exercises that burn more than 10 kcal per minute? Tell us about them in the comments.

Time is money. When it comes to staying fit, we are all interested in achieving the best results in the shortest amount of time. Scientists were also interested in this question, and they decided to compile their top exercises that burn the maximum calories in a matter of minutes. These are super exercises!

“The main thing to remember is that the more muscles you use, the harder (and longer) you tense the muscles, the more energy your body will expend,” says Dr. Tim Church, professor of preventive medicine at Pennington Biomedical Research Center at Pennington. Louisiana). To maximize the number of calories you burn, choose high-intensity exercises that work both your upper and lower body.

Ananda yoga

A soft version of hatha yoga. The asanas are still the same, but you need to take a pose and move from one to another smoothly, as if preparing the body for meditation. One of the basic rules of Ananda Yoga is safety. The sequence of asanas depends on the individual characteristics of the student. That is, this style should be studied with a teacher in a small group, where the teacher can pay attention to everyone. The teacher should ensure that you are always relaxed and assume natural poses.

What gives? When practicing Ananda yoga, 180 kcal are consumed per hour. This type of yoga is suitable for everyone, including beginners, people who have recently been ill and those who have problems with weight and cannot relax.

Extra calories: how many do you need to burn to lose weight?

There are several ways to lose weight:

• reduce the number of calories consumed, but do not change the previous daily routine;
• increase physical activity, but leave the diet the same;
• increase physical activity and reduce the number of calories consumed.

Important! It is believed that the threshold of daily calorie intake that is safe for health is 1200 kcal. For beginners who are just starting their journey to a slim figure, nutritionists recommend starting with 1500 kcal/day. Is 1500 calories a day a lot or a little? This is enough to maintain the vital functions of the body and to lose 4 kg in a month. Losing weight faster will only do more harm.

Burn 2000 calories a day? Easier said than done. But by combining a few simple and fun workouts, it becomes possible. I wonder what we're talking about? Continue reading to find out.

Is cardio training for weight loss all you need?

Basically, you can do cardio exercises almost anytime and anywhere. You don't have to go to the gym every day. After all, it is known that cardio workouts for weight loss are an excellent choice and help you burn maximum calories. But does this mean that it is necessary to give preference only to cardiovascular exercise and forget about other forms of physical activity?

If you want to burn calories and fight excess fat, then strength training is also important. When performing any exercise, you use different muscle groups. Strength training allows you to build muscle tissue, which helps burn extra calories.

Read more about the importance of strength training for weight loss here.

Also, don't forget that your nutrition is an important addition to all physical activities. No need for strict diets. Instead, eat healthy foods and drink water, green tea and fresh juices to keep your weight under control.

A little about gyms. There is a lot of additional exercise equipment there. But wouldn't it be better to go outside and get some fresh air instead of sitting in an air-conditioned gym trying to lose weight?

Read more about fitness outside the gym here.

Of course, cardio equipment allows you to burn extra pounds. But now you can add variety and fun to your workouts because you know the exercises that burn the most calories.

How to quickly burn calories at home

We all know that in order to lose a pound, you need to burn 3500 calories, which means 500 calories a day. So what is the best option for burning 500-600 calories? First of all, it depends on how much free time you have and how much effort you are willing to put into it.

The best option is to do the exercises that you at least enjoy. There is no point in tormenting yourself with running if you are not at all interested in it, and you understand that at the first opportunity you will start looking for excuses not to go for a run.

If 60 minutes of any activity is too much of a task for you, then why not split it up. Do one type of exercise for half (or a little more) of the designated time to burn 300 calories, and then later in the day do something else to burn the remaining calories.

Remember that calories are burned not only during exercise, but also when you, for example, wash floors, dust, take a shower, etc. But don’t delude yourself into thinking that you can burn 1,000 calories at home just by doing a general cleaning. All of these activities burn a few calories, but by treating household chores as a way to lose weight, you'll likely be able to cope with that hated mopping routine more easily.

In order to burn calories at home, you need to combine physical activity and proper nutrition. There are many special exercises and just regular everyday activities that will help you quickly use up the energy your body gets from food.

Burn 100 calories

In order to burn 100 kcal, there are many daily activities that people do every day without even thinking about the fact that they help them lose weight. Here are some of them:

• Walking up the stairs. To burn 100 kcal, just walk up and down the stairs for 10 minutes.
• Dancing. It is enough to turn on pleasant music and dance actively for 15 minutes in the evening.
• Ironing. You need to combine business and pleasure within 30 minutes.
• Repair. A person who redecorates a room within half an hour gets rid of 100 kcal.
• Cleaning. It is enough to clean for 30 minutes, wipe the dust with a rag, and vacuum.
• Playing with pets for half an hour.
• Cooking food. Most people do this several times a day. It is enough to prepare delicious dishes for your household within 40 minutes.
• Singing. Just do what you love for 40 minutes.
• Book reading. Take your favorite book and go read. After spending just an hour on this, a person burns 100 kcal.

We invite you to familiarize yourself with Grapefruit for weight loss - reviews and how to eat

This is not a complete list of activities that help you lose 100 kcal. This can also include yoga, an exercise bike, massage, afternoon naps, playing musical instruments, heavy exercise, and so on.

How to burn calories quickly at home

All of the above methods are also suitable here, but at three times the magnification. In addition you can consider:

• Gardening. If you tinker in the ground, plant, weed, replant plants, then after 40 minutes you can achieve what you want - spend 300 kilocalories.
• Shopping. You need to go shopping for an hour and a half, and 300 kcal will disappear unnoticed.
• Rearrangement of furniture. Move furniture within an hour.
• Jump rope for 30 minutes.
• Swimming. Go to the pool and swim in it for 30 minutes. And if you spend a little more than an hour and a half on this, you can burn 1000 kcal.

You can also use exercises that help you get rid of 100 or 300 kcal, but this will take quite a lot of time, so it is more logical to choose more intense exercises:

• Run. To burn 500 calories in 45 minutes, you need to run at a speed of 12 km/h. For greater effect, jogging should be diluted with strength exercises. You can do without them, but then you will have a saggy belly. When performing strength exercises, a huge number of muscles work, thereby speeding up the metabolism, and the higher it is, the faster the hated calories go away.
• Swimming. To burn 500 calories, you need to swim very intensely, not just flounder in the water.
• Lawn mowing. You need to spend 2 hours mowing the lawn. This type of work is not everyday, but it will do as an option.
• Tennis. It is also easy to lose five hundred kcal by playing tennis for an hour.

In addition, rock climbing or mountain climbing for 2 hours will also save a person from 500 kcal, but this type of activity is not available to everyone.

Interesting! It has been proven that a person loses kilocalories during sleep. The greater the weight, the higher the energy consumption. So, 500 kcal for a standard 8 hours of sleep are spent by people who weigh 104-105 kg.

In this case, there will be few exercises, and they will last longer than the previous ones:

• Swimming. This is one of the most effective exercises. During swimming, all muscles are activated, which allows you to burn energy; to get rid of 700 kcal, 1 hour of exercise will be enough.
• Jogging. You must maintain a speed of 17 km/h for half an hour. For beginners, this is a very fast pace, so it is better to start at a speed of 7 km/h, but run for an hour. A slim, toned body can be a great motivation.
• Jumping rope. For a person weighing 68 kg, jumping rope for an hour is enough. And if the weight is higher, then the number of calories burned will be greater. For variety, different types of jumps alternate: basic jump, crosswise, double scroll, etc.
• Strength exercises. Combine exercises with dumbbells and movement training. To calculate activity and how many calories were burned, a fitness bracelet is used.

To burn 700 calories a day, you can use different methods. But don't focus on the amount of fat burned. Fitness means not only losing weight, but also staying slim. It teaches daily movement and a healthy lifestyle in general.

To burn 700 calories a day, you can use different methods

2000 kcal is a lot: this is approximately what the average adult needs to maintain life, that is, without playing sports or hard physical labor. Therefore, getting rid of such an amount of energy at once in one workout is difficult and time-consuming. The most effective ways:

• Cycling or exercising on an exercise bike at home. 850 kcal are spent in 60 minutes, so if the goal is to burn 2000 calories at a time, you will have to exercise for at least 2.5 hours.
• Jumping rope. This is one of the most effective physical exercises. It helps burn calories quite quickly. This exercise will return you to your former shape and help you fit into clothes that have been too small for a long time. You need to study for about 3 hours daily.
• Treadmill. This is the easiest way to lose excess weight. The body spends 600 calories within an hour. While jogging, you can combine business with pleasure - listen to music, watch a movie, but you just need to hold on to the handrails so as not to accidentally fall.

Important! A heavy load can be harmful, so before starting classes, you should consult with an instructor.

Fitness trainers recommend doing a set of exercises after meals that will help not only burn calories, but also make your stomach flat. Starting position (i.p.): lying on your back (it is recommended to use a mat or hard mat), hands behind your head, legs slightly bent at the knees, feet pressed to the floor. Exercise: smoothly raise your torso to your feet, return to i. P.

Attention! The back should not be straight, but slightly curved, otherwise you may get injured.

I.p. the same. Exercise: smoothly raise your left leg towards your stomach, while simultaneously bending and lifting your torso. You need to try to touch the elbow of your right hand to your left knee. Return to i. p., repeat the exercise with the right leg. The advantage is that all muscle groups on the stomach and sides will be involved, where fat is usually deposited.

For greater efficiency, perform 10-12 repetitions of 3 sets.

Important! You can start training only 2-3 hours after eating. If you do not take a break between meals and physical activity, exercise will lead to discomfort and rapid fatigue.

If you are lazy, you can use other methods:

• Reading has never done any harm, so don’t discount it. You can perfectly combine a pleasant business with a useful one, whether at home or anywhere else.
• Watching a movie is also a great calorie burner, especially horror movies. While watching this genre, a person’s pulse and heart rate increase, which contributes to the release of adrenaline, which in turn burns calories.

Kripalu Yoga and Jivamukti Yoga

Here, the first place is the improvement of the spirit, which allows you to get an ideal body. During the classes, awareness of each asana will be required; you will be taught to feel the work of every muscle, every bone. Practice is built individually. The teacher must determine where you have blocks - physical and psychological clamps that interfere with the free circulation of energy, and therefore metabolism, which is why excess weight accumulates.

What gives? The result is visible both on the physical and psychological levels: you stop craving for sweets, your sleep improves, your stomach goes away, your buttocks, thighs, and chest tighten. Up to 300 kcal is burned in one session. However, these types of yoga are suitable only for purposeful young people prone to self-knowledge.

Why do you need to burn calories to lose weight?

The issue of burning calories was not so pressing 100 or even 50 years ago. Generations of the ancestors of modern people did a lot of physical labor and moved on foot. Today people spend most of their lives sitting. He sits with textbooks at school and university, then buys a car, uses the elevator and sits in the office.

If you add high-calorie foods to a sedentary lifestyle, a person becomes overweight or even obese. This happens because the calories consumed in food are not consumed, but are deposited in the form of those extra pounds.

Success in losing weight depends on nutrition by 70% and physical activity by 30%. Therefore, it is necessary to count calories to understand how much energy a person receives from food. For an adult, the norm of caloric content of foods is approximately 1800-2000 kcal per day, for a teenager 2500-2700, for older people - 2000-2200 kcal.

Increased Strength

Many yoga courses include at least one type of strength training. For example, the chaturanga exercise, which is a variation of the regular push-up, helps strengthen the triceps, shoulder and pectoral muscles. Other yoga poses can develop the abdominals, quadriceps, and glutes. And muscles, in turn, also help burn more calories.

Try basic asanas for beginners at home.

How to burn calories in a sauna

Frequent visits to the bathhouse will help you get rid of extra pounds, as sweating increases during this procedure. In addition, through sweat you can lose excess salt that is deposited under the skin. A person weighing 70 kg will lose 100-150 kcal if he takes a steam bath for half an hour.

A visit to the sauna will help you get rid of extra pounds

Men's Health. Magazine

1. Kettlebell swing.
   This explosive exercise develops large, powerful muscles around your glutes and quads. In a study conducted at the University of Wisconsin, participants burned 20.2 calories per minute during a 20-minute workout, and their heart rate rose to 93% of maximum. According to Salt Lake City strength coach Dan John, the effectiveness of this exercise lies in its unfamiliarity.
2. Rowing machine.
   As Harvard scientists discovered, an 84-pound man can burn 377 calories in half an hour of furious rowing, which is 12.5 calories per minute. Rowing works the muscles in your arms, legs, and back, making it a great full-body exercise.
3. Burpees.
   Spartan trainer Jeff Godin says an 82-pound guy burns 1.43 calories per burpee. So if you can do at least seven in a minute, you'll burn at least 10 calories in that time. But according to a report at the annual meeting of the American College of Sports Medicine, it's better to do an average of at least 10 burpees per minute, burning 14.3 calories, because at this pace your metabolism will be equivalent to a 30-second sprint on a bicycle at full speed.
4. Exercise bike with progressive load.
   It sounds crazy, but according to Gym Jones club manager Rob McDonald, this machine can burn 87 calories per minute. The main thing is to give your all in these 60 seconds. Note: there is no scientific data on this matter; we relied on the readings of the simulator itself.
5. Jump rope.
   According to the Compendium of Physical Activities, this exercise at a moderate pace - about 100-120 rotations per minute - burns about 13 calories per minute. In this mode, the exercise uses more muscles than running, and also trains your balance and coordination, especially if you make regular jumps more difficult.
6. Fatbike.
   If you haven't tried it yet, we recommend it. You can burn up to 1,500 calories in an hour of riding this bike, which is almost 25 calories per minute. It conquers all types of roads and off-roads at any time of the year. In reality, of course, your calorie expenditure will greatly depend on your fitness and endurance, as well as your skills. But you will like this workout anyway.
7. "Cindy."
   This daily CrossFit workout (WOD) helps you burn an average of 13 calories per minute, according to scientists at Kennesaw State University. Its effectiveness lies in the combination of three exercises - 5 pull-ups, 10 push-ups and 15 “air” squats, each of which involves different muscle groups. Within 20 minutes you must do as many rounds as possible. If you are in good shape, give it your all right away, without stopping or resting. If you're not that good (like most normal people), just rest when you need to, even if it's between exercises.
8. Cross-country skiing.
   It puts more stress on the heart than running because you have to push your lower body and pull your upper body. According to the Compendium of Physical Activities, a good ski run can burn more than 12 calories per minute. So this is why Scandinavian skiers so often fall exhausted after finishing.
9. Tabata protocol squat jumps.
   According to scientists at Auburn University in Montgomery, performing this exercise using the Tabata protocol—20 seconds full, 10 seconds rest, for four minutes—can burn 13.4 calories per minute and double your metabolic rate for at least half an hour after. end of the workout.
10. Two parallel ropes.
    In a recent comparison of different training styles at the College of New Jersey, parallel rope exercises ranked first in total oxygen consumption and average calories burned (10.3 per minute).

Advice from experienced nutritionists and trainers

1. Make sure you exercise daily. When you burn calories, your body tends to consume fewer calories.
2. Drink a glass of water before and during meals. This will help regulate your nutrition and you will feel full faster.
3. Warm up before your workout. This will help avoid injury and muscle tension.
4. Drink water with added fruit throughout the day. This will prevent dehydration, weight gain, digestive problems and joint pain.

We suggest you read: Calorie consumption when walking uphill

Now that you know how to burn 2,000 calories a day, why wait for anything? Start training today and share your experience in the comments.

Any trainer or nutritionist is ready to help and give the necessary recommendations that should be used to achieve results. For example:

• You need to exercise daily.
• It is necessary to drink a glass of water before meals and during meals.
• Do special warm-up exercises.
• Behave with extreme caution to prevent injury hazards during training.

Now that you know how many calories you need to burn, you need to start training as soon as possible and strive for better and faster results. The body requires a lot of energy to sleep, breathe, warm up, etc., so if you do not overeat, then you need to burn only 300-500 kcal per day through exercise and routine activities.

Self-care

Everyone knows that losing weight involves more than just the number of calories you eat and burn. If you take bad care of yourself, it will be much more difficult to lose weight, or it will even become a pipe dream. Also, if you always put your interests and self-care last, then your healthy nutrition and exercise will be relegated to second place, which will make it even more difficult to achieve the desired results in improving your figure.

Thus, even if yoga is not able to burn a significant number of calories, it can still provide serious benefits by helping you develop healthy habits, which, in turn, will allow you to achieve successful weight loss.

How to burn 2000 calories: the most effective workouts

Cycling

Riding a bike is the smartest way to get legs that you can sell your soul for.

Training duration: 60 minutes

Burnt: 850 calories

Works: Calves, quads, hamstrings, lower abs and thighs

The smartest thing to do is get in a good cardio workout and maximize your weight loss by cycling. An hour of intense riding can burn up to 850 calories. Isn't this a great reason to get a bike right now?

However, for city residents it is better to purchase an exercise bike. You can use it at home to your heart's content and drink enough water in between to keep your body hydrated.

You can also invite your best friend to join you and have a great workout together.

A Super Fun Way to Burn 800 Calories Every Day

Burnt: 700-800 calories

Works: whole body

Jumping rope is no longer just a child's play. In fact, this is one of the best exercises that can burn a large number of calories in a short period of time. It will get your body ready for summer and allow you to fit into those same shorts you've always wanted to wear. One hour of jumping can burn approximately 700 to 800 calories. However, the most important thing here is intensity. Beginners should start with 10-20 minutes.

Swimming

Lose weight and don't sweat

Burnt: 700 calories

Works: whole body

This should be good news for all water sports enthusiasts. No more sweating in the gym. Dive into the cool blue water of the pool and swim for an hour. You will burn 700 calories. Swimming not only helps you stay fit, but also relaxes you.

Aerobics

Get a toned body by doing aerobics

Burnt: 500-600 calories

Works: whole body

Aerobics has always been fun, dynamic and easily accessible. Of all the exercises listed here, it can make your results visible the fastest. It may be a little difficult at first, but once you get the hang of it, aerobics will become your favorite workout option. Some top fitness trainers recommend aerobics as it tightens the body and tones the muscles.

Treadmill

Run on the Treadmill to Burn That Stubborn Fat

Works: Legs, inner and back thighs, abs

Running on a treadmill is the easiest way to burn calories and burn fat. You can burn up to 600 calories in an hour and get the best workout of your life. To stay motivated, listen to your favorite playlist while running. However, be sure to shake your arms and hold onto the handrails during your workout. This will engage your muscle groups and guarantee quick results.

“For me, exercise is much more than just exercise—it’s therapy.” — Michelle Obama.

Do Zumba to create a body that will make all your haters jealous.

Energy consumption: 350-600 calories consumed

Worked: Whole body

Good news for those who love to dance! Dancing is considered one of the most fun, effective and easy ways to burn calories. So do yourself a favor and join a Zumba workout. You don't need to be a professional choreographer to do this. A heart filled with desire can go a long way. These workouts will destroy all that stubborn fat, quickly tone your muscles, and give you a crazy, but still significant workout.

Water aerobics

Get in shape without sweating in the gym with water aerobics.

Burnt: 240-356 calories

Works: Whole body

Water aerobics is worth trying if you're not a fan of sweating in the gym. These exercises burn extra calories and help tone your body. However, they are not as effective as an hour of swimming. Roughly speaking, during water aerobics classes you will be able to burn about 200-400 calories.

Run to get the body you dream of.

Burns: 400-600 calories

Works: Whole body

Running has been proven to be one of the most strenuous yet best workouts of all time. It reduces stress and depression and makes you feel alive. In an hour you can burn about 600 calories or even more if you increase the intensity of your jogging. If you want to lose a few pounds per month, running is what you need.

9. High-intensity interval training (HIIT)

"If you're not used to running or moving quickly for a fairly long period of time, then this workout will likely be challenging for you."

Energy consumption: 250-400 calories

Works: Whole body

HIIT is also known as High-Intensity Interval Training. Experts recommend it, doctors recommend it, and we recommend this type of training too. It consists of short, quick exercises followed by 20-second breaks where you work quickly and then relax. This training accelerates your heart rate (HR), tones your muscles and trains your entire body.

“I’m like a fighter stepping into the ring. Sometimes when I come home and don't feel well, I force myself to go to the gym. After that, when I get home, I take a shower, put on a cool outfit, put on makeup, tie my hair up and feel revived and happy with myself.” - Jennifer Lopez.

So, these were 9 energy-intensive workouts that will help you burn 2000 calories. How to combine them to achieve this indicator? Take a look at the next paragraph.

Exercise Combinations to Burn 2000 Calories a Day

• Warm up Running (30 min) Jumping rope (30 min) Zumba (60 min) Bicycle (60 min) Cool down
• Warm up Aerobics (60 min) HIIT (30 min) Swimming (60 min) Sprinting with breaks (60 min) Cool down
• Warm up Zumba (60 min) Jumping rope (30 min) Incline treadmill running (30 min) HIIT (30 min) Cool down

There are different options for combining exercises with the goal of burning 2,000 calories a day. Since it is impossible to do all these exercises at once, you can split your workouts into morning and evening sessions. Yes, as stated at the beginning, “burning 2000 calories” is easier said than done. It requires persistence, discipline and a healthy diet. Here are some nutrition tips.

Bikram yoga and hot yoga

The two species are not very different. The inventor of the first, Bikram Chowdhury, uses only 26 asanas (out of more than 200 available in hatha yoga). For the right to conduct classes under the Bikram brand, clubs must pay a franchise, so many change the name to “hot yoga” and modify some asanas. The main thing in both options is the air temperature of 40°. The idea is that in the homeland of yoga, India, the climate is tropical, which means that asanas need to be performed in the heat. Indeed, muscles and ligaments are more elastic at this temperature, and sweat flows like a river - be sure to take water and a large towel with you.

What gives? You can leave the class having lost 2-3 kg, however, it is not fat that is lost, but water, which will be restored in a couple of days. However, increased water circulation speeds up metabolism and reduces appetite, so by regularly doing hot yoga, you will be able to lose 5-8 kg in three months. However, this direction is only suitable for healthy young people who do not have problems with the cardiovascular system and kidneys.