We suggest that you familiarize yourself with the best ways to consume 100 or more kilocalories in 10 minutes. Choose what you like and lose weight.
Instructions
Step 1
Jumping rope
Even jumping at a moderate (comfortable for you) pace will allow you to use up about 110 kilocalories in 10 minutes. If you can't jump for so long without stopping, it doesn't matter. You can do interval training: work 40 seconds (about 50 jumps), rest 20 seconds. It is necessary to do 10 approaches in a row.
Step 2
Dumbbell Exercises
Ideal for home workouts. Even the simplest dumbbell exercises performed at maximum intensity can replace a full strength training session. You can combine work with jumping, squatting and swinging with weights, which will also increase calorie expenditure.
Step 3
Rock climbing
A great kind of leisure and training. Even a short ten minute bouldering workout will burn about 120 calories. Another plus: this is where you will feel all the "beauty" of excess weight.
Step 4
Exercise bike
Exercising on a stationary bike can allow you to burn up to 140 calories in 10 minutes. Alternate periods of high intensity work with periods of "rest" (slowdown, load).
Step 5
Boxing
A ten-minute punching bag will be as exhausting as any strength training session. And if you add hand weights, the effectiveness will increase significantly. This method is also good for home workouts.
Step 6
Workout on the stairs
Interval workout on a staircase, or even better in a city park, will burn up to 120 calories in 10 minutes. The advantages are that you can independently regulate the load and choose exercises.
You can replace the ladder with step training at home.
Step 7
Tabata protocol
An extremely simple but intense circuit workout. The principle of operation is to alternate 20 seconds of the most intense work with 10 seconds of rest. It must be repeated 8 times. Thus, the cycle takes only 4 minutes !!! But it is imperative to warm up before the start of the cycle (+5 minutes) and after completion to do stretching exercises. What to include in the set of exercises - decide for yourself. It can be:
1. Push-ups
2. Squats
3. Burpee
4. Boxing with dumbbells
5. Press
There are even special applications with a tabata timer and even a set of exercises themselves.
Step 8
Swing kettlebell
Exercise burns about 20 calories per minute. It should be noted that the movement itself is not familiar to our body, which means that the effect of it is much higher. Before starting work, you need to study the technique of the exercise and choose the right weight for the projectile. For beginners, you can choose the lightest weight - 4 kg. This will be enough.
Step 9
Rowing simulator
Rowing, as an exercise, involves all major muscle groups. In ten minutes of training, you can burn up to 125 kcal.
Step 10
Laughingyoga
Joke or not, scientists have proven that watching a light comedy increases metabolism by 20%, laughing for 10 minutes burns 20-40 calories. Not 100, of course, but nice.
So smile more often !!!
