It is worth remembering not only that what you put on your plate is a means to an end, a way to burn off, but that this kind of thinking can lead to unhealthy relationships with exercise and eating. It’s simple math: If you burn more calories than you consume, you lose weight. Find an activity you love and do it regularly because it’s fun and makes you feel good, and that’s it.

If you are committed to losing a few pounds, exercise can help you achieve this goal, even if it is only for a few hours a week or even once a month.

Although you should not be fixated on numbers, it is helpful to have a good idea of how many calories you are burning by adjusting your diet and weekly exercise strategy accordingly. According to the American Heart Association (AHA), you need to cut your calories by about 500 a day to lose 1 pound a week.

Increase your treadmill speed

Increase your treadmill speed to 6.7 miles per hour and you can accelerate your calorie consumption. Harvard Medical School reports that a woman weighing 125 pounds burns about 660 calories and walks about 46 minutes and burns 818 calories, but she has to walk in about 37 minutes. To burn 500 calories, a person weighing 185 kg must run at a speed of 5.5 miles per hour and run for 30 minutes, consuming about 6,000 calories. A 185-pound person can run an average of 4.6 miles and a maximum of 7,500 calories at the same speed in an hour.

To maximize your calorie consumption, avoid boredom and increase stamina, try interval training by alternating short sprints with running or jogging, or try interval training.

Walking up and downstairs

Walking up and downstairs is an effective high-intensity workout that builds speed, strength, flexibility, and cardiovascular fitness. It is considered a hit – or – miss intensity workouts and is not recommended to do it continuously for more than an hour. However, it is efficient because it appeals to many important muscle groups and it is an excellent workout to burn up to 889 calories per hour, according to the American College of Sports Medicine. For example, if you walk 64 kg per person up the stairs, you can walk up the stairs for an average of 1.5 hours a day.

If you keep the pace high and do not allow yourself much rest between sets, you can achieve a considerable calory consumption by this workout. Intervals of resistance training, combined with exercises like jump jacks, jumping ropes for 60 seconds, stepping on a bench, and jumping off the bench, can increase your fat and calorie burning potential significantly. A staircase running training should be divided into sets of 10 – 15 minutes to give heart rate and muscles time to recover.

circuit training

This form of training usually involves eight exercises, consisting of 20 seconds – of effort, followed by a ten-second rest. Another option is circuit training, where you move quickly from one exercise to the next and burn much more calories than with normal cardio training with a few minutes rest between exercises.

Brisk walking in  daily routine

Did you know that if you include 30 minutes of brisk walking in your daily routine, you can burn about 150 calories a day? If you are a beginner, walk for 10-15 minutes a day for the first few weeks, and then gradually increase the frequency and duration of your walks.

Hula hooping exercise

You may remember as a child, as a fun thing, spinning around a giant hula hoop and seeing your body balancing on it as it fell to the ground. Now put on your hiking boots, turn on the music and go up and down the stairs, up the stairs, around the block, or even up to your house.

It turns out that hula hooping is a great exercise to burn calories, as it can burn ten calories in a minute. This gives you enough time to warm up before you start at full strength. If you want to burn 500 calories during your core workout, you need only 50 minutes.

 Drink a smoothie

Make sure you eat a banana and drink a smoothie 1 hour before the workout and a cup of coffee at the end of the workout.

If you burn 500 calories in a week, you will lose 1 pound or more and you will do better than if you do outdoor sports. A smoothie, coffee, and a cup of coffee can burn 500 calories in 1 hour and 30 minutes every day.

If you can burn 500 calories a day, which is equivalent to 1000 calories a week, you can keep in shape. If you burn more than 200 calories a day in two 10-minute sessions, you will do better than if you have just reached your 10,000 steps a week goal.

The calories a person weighing 200 pounds can burn in an hour are about the same as the time it takes to walk 3 1 / 2 miles. Keep an even pace while burning just 500 calories per hour, and you will burn most calories in less than two 10-minute workouts

lap swimming

Health reports say lap swimming is the second most important time – most of the time in terms of calories burned by exercise after swimming. However, the water sports that top the world’s top 10 most calorific activities go beyond aqua aerobics. These are just a few of the others that have been compared, but they all burn more calories than the average person.

 Aqua-gym class

According to the Aquatic Exercise Association, an aqua-gym class is expected to burn between 400 and 500 calories per hour. Low-impact aerials burn about the same amount of calories as a typical 10-minute workout, but this activity can burn twice as many calories.

Try it for yourself and see how many calories you can burn and how much weight you can lose by exercising in the pool.

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