Establishing a series of specific exercises to burn calories is quite simple. However, achieving results depends on a combination of various elements.
A perfectly balanced diet is one of these elements, together with the constancy and rigorous training. In this article, we will see what are the most suitable exercises to burn calories.
What are the calories?
There are people who start training for the purpose of burning calories, without having a clear idea of what calories are and what the functions they perform within the body are.
Put simply, it refers to the amount of energy required by the body to perform its basic functions. From the proper functioning of the heart and the entire cardiovascular system to muscle strengthening exercises, and tissue reproduction and regeneration.
The body derives calories from the oxidation of carbohydrates, fats, and proteins. (Alcohol is another source of calories, but of the so-called “empty” calories, because they do not bring any nutrients).
Excluding these nutrients from the diet is a frequent mistake that some people make in an attempt to lose weight quickly. In the event of a deficit, the body will eat calories through the tissues, generating an imbalance as potentially dangerous as being overweight.
Exercises for burning calories
When it comes to training, the first step is to warm up. It is a phase that aims to raise the temperature of the muscles and prepare them for exercise. A 10-minute walk, at a moderate pace, is a good idea.
Afterward, perform 15 simple squats, as well as lateral swings of legs and arms for a couple of minutes. Also include stretching for the neck, wrists, knees, and ankles. Skipping rope is another calisthenic exercise that has the added bonus of being effective in starting to consume calories.
In addition to being very effective for burning calories and fat, squats and all their variants are available in almost all training circuits, to tone the lumbar and abdominal muscles, buttocks, thighs, and calves.
The correct starting position to start with this exercise is to stand with your legs at shoulder height and with your toes pointing slightly outward.
To perform this exercise correctly, you must bend your knees, keeping your back fully erect, as if you were sitting on an imaginary chair. As you step down, your arms will be stretched forward, parallel to the floor.
Next, jump by raising your arms above your head and land as gently as possible, ending up “sitting” on the imaginary chair. You will have to perform 12 reps in a maximum of 30 seconds.
Push-ups with a raised hand
This is the typical flexion and extension of the elbows, starting from the position of the plank. The difference lies in a variant: returning to the starting position, with the right arm you will touch the right shoulder. You will have to do 12 reps, six per side. Optionally, you can rest your knees on the floor.
Plank with jump
Starting from the plank position, jump with your feet up to your hands and fall to your knees. Then, make a new jump, this time upwards, extending your arms over your head, drawing a straight line with your torso and legs.
Return to the squatting position and then, as quickly as possible, to the starting point. Perform 12 repetitions in a maximum of 30 seconds.
Plank with knee
Start from the plank position, but with your elbows resting on the ground. The exercise consists in bringing the left knee to the chest until you get as close as possible to the right shoulder.
After returning to the starting point, repeat the movement with the right leg. Perform 12 reps (six per side) in a maximum of 30 seconds.
Jump with knees to the chest
Standing, with your hands stretched forward and parallel to the floor, jump by raising both knees to your chest. Without stopping, and keeping your muscles tight, perform as many repetitions as possible, in about 30 seconds.
Breaks and hydration to add to exercises to burn calories
You can add variations to this workout to burn calories: front and side jumps, raised hand plank and burpee. About 20 seconds of pause between a series and the other will be enough to spread the effort.
It is important to have on hand of ‘ water, to restore lost fluids sweating, The recommended frequency is three or four times a week, every other day.