Admit it, girls, it’s not easy to get motivated to play sports. You prefer to stay in a cocooning mode on your sofa. Well no, that’s not going to be possible.
Because you’re going to burn some extra calories, aren’t you? That’s good; there are simple exercises that will restore your beautiful figure in 3 weeks! So, what are you waiting? Let’s go!
Here are ten calorie burning exercises, lady version first!
1. LES FENTES (french word)
First stand with your feet wide apart from your pelvis. Hold your back straight and your hands on your hips. Take one step forward and flex both legs. Then, with your leg back, touch the floor with your knee and push on your front foot and get back into the starting position. Then reverse! Do three sets of 5 to start.
2. LEG CLIMBING
This exercise will help you burn your calories quickly. Lie on your back and put your hands, palms down.
Then stretch your legs and lift them up to 90 degrees, repeat the movement several times by contracting your abs.
Do series of about 2 min.
3. JUMPING JACK
It’s straightforward but effective! Reach your arms over your head with your hands together and spread your legs. Then, jump back to your legs while folding your arms down along your body.
Repeat this movement several times. Do 30 seconds of jumping then 30 seconds of rest. Four sets of 10 would be ideal; it’s up to you!
4. THE BURPEE
You’ll turn into a frog! Squat down with your hands on the ground, then that’s where the energy works! Throw your feet backward (as if you were going to do a pump), then quickly return to the starting position.
To finish, jump as high as you can and start again. Do four sets of 5 of this sequence.
5. SKIPPED SQUATS
Stand with your legs the same width apart as your shoulders. Stretch your arms out in front of you, then go down until your thighs are parallel to the floor, then go up.
Make this movement by putting all your weight on your heels and then contracting your buttocks. Add a jump at the end. Repeat this movement five times in a series of 4.
6. LES POMPES
Put your hands on the floor wider than your shoulders. Then get into the board position, but with your arms outstretched and your feet together. Then bend your arms to lower your body to 1 cm off the ground and then climb up. Attention! Don’t arch your back!
Three sets of five rehearsals to start, that’s good enough!
7. MOVEMENT CLIMBER
With this movement, you’re going to work your abs to the max! Place both hands apart on the floor. Keep your chest up, your back flat. Put your feet back, legs stretched, then lift one foot off the floor by raising your knee to your chest while keeping your body straight (yes, it gets complicated). Repeat this movement several times alternating legs. Start with three sets of 6.
8. THE SKIPPING ROPE
To start, choose a rope to skip at your size (don’t take the one from the playground). To find out if it’s right for you, put your foot in the middle of the rope and pull your wrists up along your body. If they get to your shoulders, that’s fine. Now you can start skipping! The best advice for this exercise to be practical is to jump on one foot alternately.
Three sets of 20 reps. Yeah, skipping rope is child’s play, right?
9. LA PLANCHE
Put your forearms on the floor and put your elbows at 90 degrees. Lengthen your body like a board and stay on your toes. Try holding this position for 2 minutes for an effective result!
Running for a long time is useless! Start gradually to get used to it. Then when you feel able to increase, do! Ideally, try running 35 to 40 minutes.
Now Boys Version: Down To Calorie!
In our daily lives, it is common to have doubts about how many calories we burn when we do physical exercise. For those who follow a program, whether it is weight loss or weight gain and muscle mass, it is essential to know how many calories you consume, at each meal, and how many calories you burn, performing each exercise. However, these questions depend on several factors. Calorie expenditure varies from person to person, depending on metabolism, time and intensity of activity. We already know that the ideal is to combine a proper diet with a regular training program so that results are faster and more effective.
Everyone knows that doing a few simple tasks like choosing to climb stairs, instead of going up the elevator, dancing or doing household chores, help burn calories. However, if you want to lose body fat or tone certain parts of your body, you should choose exercises that work your muscles.
In this list, you will find activities that promote calorie loss per minute, benefits and risk factors.
1. THE RACE: 20 CALORIES PER MINUTE
Running for an hour (varying the pace) can burn about 600 calories. However, it is an exercise that causes many joint impacts and changes heart rate. These two risk factors must, therefore, be taken into account. For beginners, it is best to start with walking or jogging.
2. SKIPPING ROPE: 15 CALORIES PER MINUTE
This exercise helps to work the calves, thighs, and shoulders. Moreover, it is an activity that helps to develop coordination. For your safety, you should use appropriate shoes and, during the break between each jump, rest your feet entirely on the ground and not just your toes. It is crucial that the movements are done correctly because a poorly done execution can damage the joints of the feet and knees.
3. VOLLEYBALL: 15 CALORIES PER MINUTE / BASKETBALL: 9 CALORIES PER MINUTE
Both sports have similar benefits and risk factors. They are recommended for those who wish to develop strength, concentration, and coordination. We recommend the use of appropriate footwear to reduce the risk of joint leg injuries.
4. FREE WRESTLING: 14.4 CALORIES PER MINUTE
It is a sport that aims to work the strength and flexibility of the practitioners. Knees, ankles, arms, and shoulders are the most critical points at risk of injury.
5. SWIMMING (BUTTERFLY): 14 CALORIES PER MINUTE
Swimming is considered as one of the complete sports, taking into account all the abilities that it develops in the practitioners: flexibility, agility, musculature, aerobic capacity, etc.. A less positive aspect is the permanent contact with water for those with hearing problems.
6. CLIMBING STAIRS: 14 CALORIES PER MINUTE
This is not considered a sport, but an aerobic exercise that is part of our daily lives and that allows us to burn fat. Every time you have the elevator/stairs dilemma, choose the stairs. Remember that every opportunity is suitable for firmer thighs.
7. FOOTBALL: 13.3 CALORIES PER MINUTE
Football is an excellent ally for those who need to develop strength, breathing capacity, space awareness, agility, and coordination. Risk factors related to this sport are injuries due to impacts on the joints, normally when running or kicking the ball. Distensions of the ankle and leg muscles, bone fracture and knee injuries are quite common in this sport. Stretching the muscles helps reduce the signs of bruising.
8. JUDO/KARATE: 13 CALORIES PER MINUTE
Both modalities are ideal for those who wish to increase strength, flexibility, balance, and coordination. Torsions and hematoma are the most common risk factors associated with these modalities.
9. ROW: 7 CALORIES PER MINUTE
Rowing in water or with gym equipment, develops the muscles of the arms, chest, back and increases aerobic capacity. It is also possible to work the legs and lumbar area. You must always keep a correct posture, and you must not force too much on the joints of the elbows.
10. MOUNTAINEERING: 12 CALORIES PER MINUTE
Among the range of radical sports, mountaineering or climbing are the games that burn the most calories. These sports require a lot of strength, flexibility, and resistance. The most significant risk factor associated with this sport is the fall from great heights.
11. TENNIS: 11 CALORIES PER MINUTE
Increased flexibility, coordination, agility and aerobic capacity are definite elements of this sport. Contraindications include the risk of twisting, joint wear, wrist and elbow injuries.
12. BOXING: 9 CALORIES PER MINUTE
In many gyms, it is quite common to adapt some boxing movements to other modalities, such as autoboxing which combines aerobic fat burning with wrestling movements. Boxing includes rope jumps, series of stretches, movement techniques and punching-ball punch training, used to improve coordination and speed.
13. WALKING (UP): 11 CALORIES PER MINUTE / WALKING (FLAT): 8 CALORIES PER MINUTE
It is a good exercise to burn fat and gain resistance. It is an activity with the little impact on the ground, not promoting the risk of joint injuries. You need the right shoes.
14. HANDBALL: 10 CALORIES PER MINUTE
This sport develops strength, agility, coordination and increases aerobic capacity. Like other sports, it can cause joint injuries, twisting, and fractures.
Remember that these values vary because the caloric expenditure of a person weighing 90kg will not be the same as that of a person weighing 50kg.