Weight loss people often talk about weight loss, but it is really difficult to lose weight in a busy life, but as long as you know how to choose the easiest exercise, you can lose weight naturally! The following six exercises can also increase the intensity of exercise according to your physical condition and consume more calories in a short time!
Jogging
A choice for many people to lose weight. Just like swimming, they can move their whole body and improve the cardiovascular system. The pace of jogging is about 7-8 kilometers an hour, and you can burn 755 calories if you run for one hour.
Although jogging is not consider a high-intensity exercise, the effect of calorie consumption is very good. Jogging should maintaine for at least 30 minutes, because the body consumes fat only after 20 minutes of exercise. Jogging for more than 30 minutes is best.
Running stairs
Ordinary stairs are not very helpful for weight loss, but stairs can consume calories, even better than running in place!
It can also exercise the strength of the lower limbs, but running stairs puts a greater burden on the knees, and those with knee injuries or obese people are not suitable for running stairs.
Swimming
When the hot summer comes, swimming is the most suitable exercise. In addition to cooling down, it is also effective for weight loss. In addition, swimming can move the whole body. And the calories consumed are very high. Every 20 minutes of butterfly stroke can consume 470 calories, and every half an hour can burn fat!
The process of swimming, the body will naturally become warmer, which is more effective for us to lose weight and burn calories. But after swimming, we should control our diet to avoid overeating due to fatigue.
rope skipping
This is a kind of aerobic exercise that is very suitable for weight loss. You can skip rope at home, and it is most suitable for busy people to do at home!
Jumping rope for 30 minutes can consume 440 kilocalories, which means that you can lose 1kg of fat in less than five hours. After skipping rope, you can massage your calf to prevent the calf from forming a muscle leg.
Battle rope
A common place for battle ropes is in the fitness room. A series of movements of swinging the battle rope up and down with both hands can help reduce fat on the arms and exercise the back muscles.
The amount of exercise with battle rope exercise is very large, and the process can sweat a lot and consume a lot of calories and fat. Just ten minutes of exercise can already consume 112 calories.
Burpees
It is an anaerobic exercise with high-intensity interval training. A continuous movement moves nearly 70% of the muscles of the upper and lower limbs at one time, and the calories burned are twice as much as running.
Actions include squatting, jumping and other actions. Only a small space needed. With bare hands, you can burn 500 calories in 10 minutes! At the beginning, you can do 10 Burpees and then rest for ten seconds, do it ten times in a loop, or do a maximum of 30 seconds and then rest for 30 seconds, and do the same ten times in a loop.
All of the above exercises should perform in an appropriate amount, and a good rest needed after the end, so as not to damage the body due to excessive amounts.
