Burn More Calories with These 6 Types of Exercises!

Contents:

• Medical Video: How Does Exercise Impact Weight Loss?
  
• Various sports choices to burn more calories
  
• 1. Interval training
  
• 2. Quick CrossFit
  
• 3. Body weight blast
  
• 4. 100 times the burpees
  
• 5. Cycling indoors
  
• 6. Swim
  

Medical Video: How Does Exercise Impact Weight Loss?

To burn calories, you need to sweat. Burning calories is related to speeding up your heart rate. The heartbeat functions like speedometer, aka speed measurement for your body. If we accelerate body movements, there will be more calories burned. This is like a car that burns more fuel when moving faster.

If you want to exercise, but are still confused which sport is effective for burning calories, the article below might help provide a reference. Curious?

Various sports choices to burn more calories

Don't just be satisfied with one type of exercise. You also need to combine the exercise you are doing so that you still have challenges. This can help keep your heart rate fast and make your body burn more calories.

The exercise options below not only burn more calories, but also force your body out of your comfort zone. If you have certain medical conditions, it is best to consult with your doctor before doing these exercises.

Don't just tell your doctor that you want to exercise, tell them your detailed exercise plan. In this way, the doctor can determine whether your body is really ready.

1. Interval training

Interval training is a cardio exercise that combines difficult challenges, and breaks. This type of exercise usually uses treadmill. You can also use additional barbells for extra challenges in burning calories.

1. Heating. Arrange treadmill in a rather difficult tilt position, turn on the speed at 3 to 3.5 for 7 minutes. Keep your elbows swinging above the heart. Stop, get off treadmill, and stretch.
2. Sprint run. Lower the slope to 0, but increase speed treadmill, and sprint runs as hard as possible for 30 seconds. Reach up to 90 percent of your maximum heart rate. For recovery, decrease your speed to number 3 and walk around in place for 1 minute.
3. Squat.Down from treadmill and do the squats, with the buttocks backwards like sitting, and the legs stretched out Then jump into the air, land in the same squat position as before. Do this for a set of 15 or 20 squats to train quadriceps You. If you are good at this, try doing it while carrying a barbell in your hands.
4. Overhead press, Do 15 or 20 times the overhead press with a load, pushing towards your shoulder.
5. Sprint run. Back to treadmill and do the sprint for 30 seconds (without slope). The goal is to reach 80 percent of your maximum heart rate. To restore it, lower your speed to 3 and walk for one minute.
6. Tricep extension. Use a barbell, do a set of 15 or 20 overhead tricep extension. Position your elbows against the ceiling, with a barbell behind your head. Lift the weight up above your head and come back down.
7. Push up.Do 1 set containing 15 push ups, with your elbows at 90 degrees from the body. Modification: You can also do push ups with your knees touching the ground, but do it 25 times.
8. Sprint run. Back to treadmill. Sprint for one minute, with the goal of reaching 70 percent of your maximum heart rate. For recovery, run for 90 seconds.
9. Jumping jacks. Do a set of 15 or 20 movements jumping jacks. If you feel strong, add 2 barbells weighing 5-7 kg. Lift the weight while you jump.
10. Closing. Tilt treadmill You are in a position that really challenges you, but do not let you hold on to the handle of the treadmill. Walk on it with a speed of 2.0-3.5 for 30 seconds, with the aim of reaching 60 percent of your maximum heart rate. For recovery, lower the treadmill slope to 1.0 and the speed to 1.9 or 2.0, and walk for 1 minute. Finish with stretching.

2. Quick CrossFit

Crossfit movement prioritizes maximum effort in the minimum amount of time to burn calories. This movement can be done separately, together, or in combination.

1. Warm up for 10-12 minutes, complete the warm up after reaching 75 percent of maximum heart rate or on a scale of 7.5 exertion, where 0 is no effort and 10 is your maximum level.
2. Choose any type of cardio. Do it with your maximum effort for 30 seconds.
3. Stop and recover for 2 minutes, or for 90 seconds if you are in good condition. Don't shorten the pause time.
4. Do this up to 3 times.

3. Body weight blast

As fast as you can, do 10 squats, 10 push ups, and 10 sit ups. Then repeat again but enough 9 times. Then 8 times, 7 times, 6 times, and so on, until you reach 1 repetition for each movement. Rest as short as possible between sets. Record your time, and try to do it faster every week.

4. 100 times the burpees

If you have limited time, try to do 100 burpees. If it's too much, start from 25 times, then increase to 50 times, then 75 times, until you can reach 100 times. The following guidelines do burpees:

• Start from the squat position with your hands on the floor, in front.
• Jump your feet back like a push up position.
• Return your foot to the squat position.
• Jump from the position of the squat to the air, straight above you.
• Repeat as fast as you can.

5. Cycling indoors

You might do it while sitting, but you will sweat a lot when you try this sport. Use a static bicycle engine on the gym to do it.

1. Pedal for 1 minute.
2. Stop, then jog in place for 5 seconds. Lower your body resting on your hands, and jump back with your feet resembling a push up position. Do 1 push up, then return the foot to its original position. Stand and repeat for 1 minute.
3. Squat. Position your hands above your head, squats so that your knees are in a 90 degree position (make sure the knees do not extend past your toes) then stand up. Repeat for 1 minute.
4. Side jump. With feet parallel, toes facing forward, jump from side to side for 1 minute.
5. Rest for 5 minutes.
6. Cycling again for 1 minute.
7. Jump scissors. With 1 foot in front and 1 behind, jump and cross your legs like scissors before landing again. Do this for 1 minute.
8. Jumping jacks. Do this for 1 minute.

Do this set repeatedly for 4 times, nonstop, for 16 minutes of exercise. Relax, then stretch.

6. Swim

Swimming is one of the other best sports that can burn fat effectively. If you like long-distance swimming, start with 500 meters of freestyle swimming at 6.5 minute intervals. The sooner you finish, the more time to rest. Then swim in the usual position for 2 minutes.

Continue with 400 meters of freestyle swimming at 5.5 minute intervals, and swim normally for 2 minutes. Complete with 2 300 meter swimming in a 4.5 minute interval.

If you prefer to swim fast, do this exercise:

1. Do 20 times 25 meters free swimming with a break of 5 seconds. Restore with 100 meters of swimming with your own style choices, in an easy position.
2. Perform 16 times 25 meters of swimming in your own style, interspersed with 10 seconds of pause, followed by 100 meters of your chosen relaxing pool.
3. Next, do 12 times the 25 meter freestyle pool with a 15 second pause. Perform a recovery by swimming 100 meters.
4. End with 8 freestyle pools, 25 meters of rest for 20 seconds in between.

Having a hip or leg injury? Immediately take a float and do a "pull swim". This sport consists of 3 rounds, and each round consists of 4 200 meter freestyle pools. First of all, position the float between your ankles and do 4 200 meter freestyle swimming at 3 minute intervals. For the second round, remove the float and swim, drag your feet. Perform this 200-meter swim at an interval of 2.75 minutes. For the final round, place a float between your legs and swim in a 2.5 minute interval.

If your arms or shoulders hurt, or you just want to move your legs, use them kickboard and do 2 sets of 4 times 100 meters swimming, with a gap of 20 seconds between them.

For the first 100 meters, maximize the first 25 meters, then relax for the next 75 meters. For the second 100 meters, maximize it at 50 meters and relax for the next 50 meters. Maximize at 75 meters, then relax for the next 25 meters for the third time. And for the last, maximize it fully. Repeat the set.