To lose 1 pound of fat, you need to burn 3 500 calories.
If you want to lose weight, you need to do quite a lot of it.
However, the sooner you accept this universal truth, the sooner you will reach your goal. But this doesn’t have to be a tragedy!
Jumping rope you can burn up to, 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump.
Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile. Since the impact of each jump or step is absorbed by both legs, jump rope may have lower risks for knee damage than running.”
Taekwondo can bur up to 937 calories/hour
Taekwondo class involves dynamic punching and kicking drills, blocks, core-strengthening exercises and stretches. You’ll build stamina and strength through such active movements.
For younger children, learning and practicing the poomsaes — specific patterns of defense and attack movements — leads to better motor skills and body control.
Tabata Training can bur up to 900 calories/hour
Sprinting & Ropes Tabata
Sprinting: sprint for 20 seconds, rest for 10 seconds x 8 times
Battle rope: Rope for 20 seconds, rest for 10 seconds x 8 times
Body Weight Tabata
Push-ups: 20 seconds push-ups, 10 seconds rest x 8 times
Body Squats: 20 seconds Squatting, 10 seconds rest x 8 times
Planks: 20 seconds planking, 10 seconds rest x 8 times
Pull-Ups: 20 seconds pull-ups, 10 seconds rest x 8 times
Bicep Curls: 20 seconds curling, 10 seconds rest x 8 times
Chest Press: 20 seconds Chest press, 10 seconds rest x 8 times
Walking lunges with dumbbell: 20 seconds lunging, 10 seconds rest x 8 times
Overhead Tricep Extension: 20 seconds overhead, 10 seconds rest x 8 times
Vigorous swimming can burn up to 892 calories/hour
Swim a few laps in the pool every day, and you’ll see a noticeable difference in your fitness level and waistline without any damage to your knees or ankles
Cross-country skiing can burn up to 850 calories/hour
Is one of the most demanding of all sports and would certainly increase energy expenditure plenty and thus contribute to reduced body fat.
Running up stairs can burn up to 819 calories/hour
Running stairs is a cardio exercise so it offers the same benefits as any other cardio exercise, so you will lose weight and strengthen your heart & lungs as well.
Vigorous rowing can burn up to 810 calories/hour
Besides helping you burn calories, it also offers cardiovascular benefits, helps reduce stress and helps with toning your muscle.
Kickboxing can burn up to 769 calories/hour
This gives your physical and mental energy levels a boost. After your workout and rest period your body will feel refreshed and full of energy.
Basketball – can burn up to 728 calories/hour
Basketball will help you burn fat, relax, strengthen up your cardiovascular system and build team spirit.
Rollerblading – can burn up to 683 calories/hour
Rollerblading will keep you motivated, healthy, fit and what is most important outside to catch some sunshine and produce D vitamin.
High-impact aerobics – can burn up to 664 calories/hour
High impact activity can be any kind of strenuous cardiovascular routine where both feet may be off the ground at the same time. High-impact aerobics tend to burn more calories.
Running & Jogging 5 mph – can burn up to 555 calories/hour
Boost your metabolic rate.
Increase your fitness levels and endurance.
Help you shed that unwanted body fat.
Cycling – can burn up to 508 calories/hour
Cycling will boost your bowels
Cycling will increase your brain power
Lose weight by riding your bike
Resistance training/weightlifting – can burn up to 455 calories/hour
Building your muscle mass is one of the most efficient ways to burn fat, and the best part is that it continues to burn fat for up to 48 hours after you exercise. Talk about getting the most out of your workout!
Low impact aerobics – can burn up to 399 calories/hour
Aerobic exercise is a great way to get your heart pumping and shed those stored calories. A simple 20-minute session few times a week can help you get rid of unwanted weight fast.
A brisk walk – can burn up to 391 calories/hour
Walking – can burn up to 167 calories/hour
Walking improves circulation
Walking can lead to weight loss
Walking shores up your bones
Walking lightens mood
Walking strengthens muscles
Walking improves your breath
Water skiing – can burn up to 546 calories/hour
Light or moderate lap swimming – can burn up to 528 calories/hour
Dancing – can burn up to 370 calories/hour
Power yoga – can burn up to 364 calories/hour
Volleyball – can burn up to 364 calories/hour
Bowling – can burn up to 273 calories/hour
Ice skating – can burn up to 637 calories/hour
Water aerobics – can burn up to 501 calories/hour