Not always and not everyone has the opportunity to go to the gym. But you can play sports and burn extra calories at home or not far from it.
Instructions
Step 1
Skating
425 kilocalories in half an hour. Constant movement from one side to the other, from hip to torso, helps burn more calories than walking in a straight line. Moreover, while standing on skates, you need to constantly maintain balance, and this is an additional expenditure of calories. To further increase your calorie burn, alternate between a fast glide and a slow pace.
Step 2
Run
374 calories in half an hour. All joggers are slim and fit. This is because running muscles - legs, glutes and upper torso - are the most active burners of calories and body fat. To run more efficiently, keep your arms as close to your body as possible, do not lean your body forward or lift your feet too high off the ground. You can increase your calorie burn by running on uneven terrain or alternating between intense and slow running.
Step 3
Jumping rope
340 calories in half an hour. This is a boxer's favorite exercise. The length of the rope should be such that its ends reach your armpits if you stand in the middle of it. When jumping, the body should be strictly vertical, keep your feet slightly apart, and the jumps should not be too high. You can burn more calories by jumping at different intensities, alternately changing legs.
Step 4
Hula Hup
300 calories in 30 minutes. Choose adult models. They are heavier and therefore more effective. Ideally, the hula hoop should be as close to chest level as it is on the ground. It is enough to twist it around the waist to burn enough calories.
Step 5
Tennis
272 calories in 30 minutes. You don't have to go to a special court with a buddy. You can grab a racket and a ball, find a suitable wall, and start training. Hit the ball by practicing different types of kicks from a distance of 3 to 10 meters. The load will increase if you try to hit the ball about 100 times in a row.
Step 6
Dancing
221 calories in half an hour. Besides the fact that dancing burns calories, it also cheers you up. Choose incendiary music. Start with a warm-up, then dance, and end with stretching exercises. More calories are wasted if you raise your arms above your head and swing them to the beat of the music.
Step 7
Vigorous walking
170 calories in 30 minutes. Vigorous walking will increase the pulse rate and the body fat will gradually melt away. Keep your body straight when moving, arms should move strictly back and forth, steps should be small and smooth. Alternating brisk walking for 2 minutes with jogging for 1 minute can further increase your calorie expenditure.
