Burn more calories with these 6 types of exercise!

To burn calories, you need to sweat. Burning calories has to do with speeding up your heart rate. Heartbeat functions like speedometer, aka the speed measuring device for your body. If we accelerate the movement of the body, the more calories will be burned. It is like a car that burns more fuel as it speeds up.

If you want to exercise, but are still confused about which exercise is effective for burning calories, the article below might help provide a reference. Curious?

Various exercise options to burn more calories

Don't settle for just one type of exercise. You also need to combine the sports you do so that you still have challenges. This can help keep your heart rate fast and make your body burn more calories.

The workout options below not only burn more calories, they force your body out of your comfort zone. If you have certain medical conditions, it is better if you consult with your doctor before doing these sports.

Don't just tell your doctor you want to exercise, tell them your detailed exercise plan. This way, the doctor can determine if your body is really ready.

1. Interval training

Source: http://www.treadmill.run/treadmill-running-pic19.jpg

Interval training is cardio that combines a tough challenge and rest. This type of exercise usually uses treadmill. You can also use the extra barbell for an extra challenge of burning calories.

1. Warming up. Arrange treadmill in a slightly difficult tilt position, turn on the speed at 3 to 3.5 for 7 minutes. Keep your elbows swinging above your heart. Stop, get off treadmill, and stretch.
2. Run sprints. Decrease the incline to 0, but increase the speed treadmill, and sprint as hard as possible for 30 seconds. Reach up to 90 percent of your maximum heart rate. For recovery, lower your speed to 3 and walk casually in place for 1 minute.
3. Squat.Down from treadmill and do squats, with your buttocks back as if you were going to sit, and your legs apart. Then jump into the air, landing in the same squat position as before. Do this for 1 set of 15 or 20 squats to train quadriceps You. If you are already good at this, try doing it with a dumbbell in your hands.
4. Overhead press, Perform 15 or 20 overhead presses with weights, pushing them towards the tops of your shoulders.
5. Run sprints. Back to treadmill and sprint for 30 seconds (no tilt). The goal is to reach 80 percent of your maximum heart rate. To recover it, lower your speed to 3 and walk for one minute.
6. Tricep extension. Using a dumbbell, do 1 set of 15 or 20 overhead tricep extension. Position your elbows toward the ceiling, with the barbell behind your head. Lift the weights above your head and back down.
7. Push ups.Do 1 set of 15 push-ups, with your elbows 90 degrees away from your body. Mods: You can also do push ups with your knees touching the ground, but do them 25 times.
8. Run sprints. Back to treadmill. Sprint for one minute, aiming to reach 70 percent of your maximum heart rate. For recovery, jog for 90 seconds.
9. Jumping jacks. Do 1 set of 15 or 20 movements jumping jacks. If you feel strong, add 2 5 to 7 kg weights. Lift the weights as you jump.
10. Closing. Tilt treadmill You are in a position that really challenges you, but you don't have to hold on to the handle of the treadmill. Walk over it at a speed of 2.0-3.5 for 30 seconds, aiming to reach 60 percent of your maximum heart rate. For recovery, decrease the incline of the treadmill to 1.0 and speed to 1.9 or 2.0, and walk for 1 minute. Finish with stretching.

2. Quick CrossFit

The CrossFit movement emphasizes maximum effort in the minimum possible time to burn calories. These movements can be done separately, simultaneously, or in combination.

1. Warm up for 10-12 minutes, completing the warm-up after reaching 75 percent of your maximum heart rate or on a 7.5 exertion scale, where 0 is no effort and 10 is your maximum level.
2. Choose any kind of cardio. Do it with your maximum effort for 30 seconds.
3. Stop and recover for 2 minutes, or for 90 seconds if you are in good shape. Don't shorten the lag time.
4. Do this up to 3 times.

3. Body weight blast

As fast as you can, do 10 squats, 10 push-ups, and 10 sit-ups. Then repeat again but enough 9 times. Then 8 times, 7 times, 6 times, and so on, until you get to 1 rep for each move. Rest as short as possible between sets. Keep track of your time, and try to do it faster each week.

4. 100 times the burpees

If you have a limited amount of time, try to do 100 burpees. If that's too much, start at 25, then increase to 50, then 75, until you can hit 100. Here's a how-to guide burpees:

• Start in a squat position with your hands on the floor in front.
• Jump your legs back in a push up position.
• Return your legs to the squat position.
• Jump from a squat into the air, straight over you.
• Repeat, as fast as you can.

5. Cycling indoors

Source: Livestrong

You may do it sitting down, but you will sweat a lot if you try this exercise. Use a stationary bike engine on the gym to do it.

1. Pedal for 1 minute.
2. Stop, then jog on the spot for 5 seconds. Lower your body on your hands and jump back with your feet in a push-up position. Do 1 push up, then return your leg to its original position. Stand and repeat for 1 minute.
3. Squat. Place your hands over your head, squat so that your knees are in a 90 degree position (make sure your knees don't move past your toes) then stand up. Repeat for 1 minute.
4. Side jump. With feet parallel, toes facing forward, jump from side to side for 1 minute.
5. Rest for 5 minutes.
6. Cycling again for 1 minute.
7. Jump scissors. With 1 foot forward and 1 back, jump and cross your legs like scissors before landing again. Do this for 1 minute.
8. Jumping jacks. Do this for 1 minute.

Repeat this set for 4 times, nonstop, for 16 minutes of exercise. Relax, then stretch.

6. Swimming

Swimming is one of the best sports that can burn fat effectively. If you enjoy long distance swimming, start with 500 meter freestyle swimming at 6.5 minute intervals. The sooner you finish, the more time to rest. Then swim in the usual position for 2 minutes.

Continue with 400 meters of freestyle swimming at 5.5 minute intervals, and 2 minute regular swimming. Finish with 2 300 meter swims at 4.5 minute intervals.

If you prefer brisk swimming, do these exercises:

1. Perform 20 free swimming 25 meters with 5 second intervals. Recover with a 100 meter swim of your own choice of style, in easy position.
2. Perform 16 25 meter swims in your own style of choice, followed by a 10 second break, followed by a 100 meter relaxing swim of your choice.
3. Next, do 12 freestyle 25 meters with a break of 15 seconds. Recover with a 100 meter swim.
4. End with 8 freestyle strokes, resting 25 meters for 20 seconds in between.

Have a hip or leg injury? Immediately take the buoy and do a "pull swim". This sport consists of 3 rounds, and each round consists of 4 times of 200 meter freestyle swimming. First, position the buoy between your ankles and perform 4 200 meter freestyle swims at 3 minute intervals. For the second round, remove the buoy and swim, drag your feet. Do this 200 meter swim at 2.75 minute intervals. For the final round, put the float between your legs and swim in 2.5 minute intervals.

If your arm or shoulder hurts, or you just want to move your leg, use it kickboard and do 2 sets of 4 swims of 100 meters, with 20 second breaks in between.

For the first 100 meters, maximize on the first 25 meters, then relax for the next 75 meters. For the second 100 meters, max at 50 meters and swim relaxed for the next 50 meters. Maximize at 75 meters, then relax for the next 25 meters for the third time. And for the last one, make the most of it. Repeat the set.

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