5 BEST EXERCISES That BURN The MOST CALORIES

Maximum energy: 8 exercises to help you burn the most calories

Is it possible to save time on training without compromising its effectiveness? You can, if you focus on exercises that consume the maximum amount of energy. For this, kickboxing, crossfit, rowing machines or rope training are suitable, but in this article we have collected the simplest exercises that do not require specific equipment. Just 20 minutes of intense exercise will help you burn 250 calories or more.

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Burpee

Energy consumption: about 19 kcal per minute.

According to various estimates, one burpee burns 0.5-1.4 kcal. Depending on training, a person can make 10-20 burpees per minute. Keep in mind that the more your weight, the more energy you expend on the exercise.

Training with kettlebells

Energy expenditure: about 15 kcal per minute.

Scientists at the University of Wisconsin found that when swinging a kettlebell, more than 20 kcal per minute are burned if you work for at least 20 minutes. You can also not be limited to one swings, but do circuit training for different muscle groups and include, for example, squats and lifting weights over your head. Energy consumption will vary from 9 to 13.5 kcal per minute.

Maximum energy: 8 exercises to help you burn the most calories

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Jumping rope

Energy consumption: about 14 kcal per minute.

The rope familiar to everyone from childhood is extremely effective in this matter. If you set a pace of 100-120 jumps per minute, you can burn from 11 to 16 kcal in such a short time. Even better results can be achieved if you take a rope with weights.

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Squat Jumping

Energy Expenditure: about 13.5 kcal per minute.

Normal squats can be modified and done with jumps for greater efficiency. This exercise doubles the metabolic rate for another 30 minutes after exercise.

Running stairs

Energy expenditure: about 13 kcal per minute.

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Running up the stairs (and even walking up the stairs) requires more energy than jogging. On average, 10.5-15.5 kcal per minute are spent. To increase efficiency, you can use the jogging technique: alternating 30 seconds of maximum intensity at the limit of possibilities and a minute in light mode. You can also burn more calories by lifting your knees high.

Maximum energy: 8 exercises to help you burn the most calories

Photo: istockphoto.com

Running

Energy consumption: about 12 kcal per minute.

The main thing is to run at speednot less than 10 km / h, and even better - at intervals: one minute in intensive mode, 30 seconds of walking, two minutes in a normal rhythm. Depending on the weight and fitness level of the person, running will help you burn 9.5-14 kcal per minute.

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Cycling

Energy consumption: about 12 kcal per minute.

A bicycle is not only a wonderful means of transportation, but also a great helper in matters of weight loss. The faster you ride, the more energy you consume - on average 10-14 kcal per minute, but depending on the riding style and the severity of the load, the figure can reach 33 kcal. More efficiency can be achieved by driving over rough terrain rather than on asphalt and working at intervals: 30 seconds in intensive mode, then two minutes in quiet mode.

Maximum energy: 8 exercises to help you burn the most calories

Photo: istockphoto.com

Skiing

Energy consumption: about 12 kcal per minute.

In the summer - a bicycle, and in the winter we get up on skis. Running at a speed of 15 km / h consumes 13-21 kcal per minute, depending on your weight, riding at a speed of 10 km / h - 7.5-12 kcal per minute. The ideal option is skating on a track with ups and downs, so you can burn even more calories.

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