Burning calories is not that easy as many of us think, but it is achievable as long as you’re dedicated and determined. There are many ways to burn calories either going to the gym or perform exercises diligently.
As you want to burn calories, you should anticipate that there are several factors that determine the success of this task. The fitness level and the weight of the person should be considered. Likewise, the duration, intensity, and type of activity also play a big part in burning calories.
The good thing is that it is possible to burn calories even without going to the gym. All you have to do is to pick a high-intensity exercise that requires the use of more energy, thus burn more calories.
If you aim to burn 1000 calories per day, the best thing to do is to perform exercises at a time within the day. You can use a calorie burn calculator or a heart rate monitor to calculate the calories burned accurately.
Ideal Activities that Help Burn More Calories
In just a short span of time, you can burn more calories through running. A 150 lb individual can burn about 1,022 calories by running 6 mph within 90 minutes.
Running stairs help to burn 1,020 calories an hour. You can burn 670 calories per hour by running 5.2 mph.
2. Jumping Rope
Jumping rope is a high calorie-burning exercise as it can burn around 11 calories per minute. This means that to burn more calories, you should increase the intensity and speed of jumping.
According to a study, jumping at a moderate level of 140 revolutions per minute can achieve burning 1,022 calories within 90 minutes.
If you will do this activity at a fast pace of 180 to 200 rpm, the same amount of calories will be burned in 75 minutes.
The result of bicycling on burning calories depends on the terrain and intensity. Likewise, the number of calories burned also varies between riding an outdoor bike or riding a stationary bike.
Biking at a racing pace of 16 to 19 minutes per hour within 75 minutes will help you burn approximately 1,020 calories.
3. Interval training
Interval training is a combination of less intense recovery exercises and a short span of high-intensity exercises. A good example of this exercise is doing 2 minutes sprint with a one-minute recovery jog. The high intensity of sprinting plays a big part in burning more calories.
Doing high-intensity walking can shorten the span of walking. The results of interval training depending on the type of exercise implemented.
Other recovery exercises that you can combine with high-intensity exercises include squats, lunges, push-ups, and bicep curls.
Another activity that can help burn more calories is swimming. It is a low-impact aerobic exercise that can burn around 744 calories per hour. Doing the butterfly stroke can burn 818 calories per hour.
Playing some popular sports can help you to burn 1,000 calories.
- Football at least 85 minutes
- Basketball at least 90 minutes
- Soccer at least 80 minutes
- Hockey at least 75 minutes
While you want to burn more calories without going to the gym, make sure to consult first your doctor before starting a fitness routine. It is recommended to choose and employ a routine based on the diet and metabolism as well as fitness level. This way, you can ensure burning more calories effectively.
Janice Thompson is a nutritionist. She loves to share her healthy lifestyle and diet tips.