If you want to get the most calorie bang for your buck, you might want to take up running. Running
burns the most calories per hour.
But if running isn’t your thing, there are other calorie-burning exercises like HIIT workouts, jumping
rope, and swimming. You can do any combination of these exercises according to your preferences and
fitness level.
Generally, the more you weigh, the more calories you will burn during physical activity.
If you’d like to know the exact number, work with a personal trainer. They can determine your individual
calorie burn during a workout.
Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well. HIIT exercises are also great for burning calories. After a HIIT workout, your body will continue to burn calories for up to 24 hours. If you’d like to start an exercise routine, see your doctor. You can also consult a personal trainer or physical therapist for individualized guidance. These specialists can help you exercise safely and effectively.
Transcript
PowerPoint PresentationOverview If you want to get the most calorie bang for your buck, you might want to take up running. Running burns the most calories per hour. But if running isn’t your thing, there are other calorie-burning exercises like HIIT workouts, jumping rope, and swimming. You can do any combination of these exercises according to your preferences and fitness level. Generally, the more you weigh, the more calories you will burn during physical activity. If you’d like to know the exact number, work with a personal trainer. They can determine your individual calorie burn during a workout. Spin Class If you live in a flat area or a crowded city, biking can be difficult. Spin classes are a great safe option for those of you who aren’t able to cycle on hills and roads. If you have never been in a spin class you have no idea how intense it is. It’s nothing like a casual ride along the beach, it’s like a full blown race. Your teacher will tell you when to kick it up a notch make the resistance stronger to make it feel like you’re going uphill. Some spin classes are heated and some require you to get your own clip in shoes. You probably want your own anyway so you don’t share sweaty foot fungus. is yoga in a very hot and humid room. The temperature will probably be around 110 degrees and you will sweat bullets. By the end of class you’ll know you got your butt kicked and you’ll be glad you went. Make sure you bring a face towel and a larger towel for your mat so you don’t slip. This is most effective if you go once or even twice per day! Make sure you drink water with added minerals to make up for how much sweating you’ll be doing and drink extra water so you don’t get dehydrated. Running If you want to get your heart rate up in the comfort of your own neighborhood, running is a great cardio exercise. Get a great playlist ready or sign up for Spotify to get you in the mood. Make sure you wear legit running shoes so you don’t get shin splints and over a week or two it will become easier. If you can avoid running on pavement it will save your knees. Grass or dirt trails are much better. Your endurance will get better and better over time. Hip Hop Dancing If you’re a people person and get bored easily then this is the calorie burning exercise for you! As your mind is distracted by trying to follow along and learn the moves, you’ll be burning a ton of calories! You’ll be able to meet people and dress in fun funky dance clothes. Who said working out can’t be fun too? Dancing can help build confidence as well as coordination. Just be aware it’s so addicting you might just look forward to your workout. Don’t worry if you’re a terrible dancer, there are always beginners and you have to start somewhere. Aerobic teachers until you find a few that you really like and just keep going. Consistency is just as important as the activity you do and if you want to do it everyday, compliment your cardio with an hour of really gentle breathing and stretching to get rid of your soreness. Climb Stairs work, at home, or even in a hotel when you're traveling. Walk the stairs for just ten minutes to burn 100 calories. You'll build strong legs as well. Climbing stairs help to shape the muscles in your lower body. Walking downstairs provides benefits too! If you stretch and relax or do an easy yoga workout for 30 minutes, you'll burn about 100 calories. In addition, you help to increase the range of motion in your joints, decrease stress, and it may improve the quality of your sleep. Play Ping Pong When is the last time you picked up a paddle and played ping pong? If you play for just 20 minutes, you'll burn about 100 calories. You'll improve your hand-eye coordination as well. Pick a talented opponent and you'll burn even more calories; a vigorous game of table tennis can be a challenging aerobic workout. Visit a table tennis club for a fun date night or if you just want to go out with friends. Walk and Talk When you can, take your phone calls on the go. You can even walk during business calls simply by pacing around your office (unless you are video too, of course). Do this during two 15-minute phone calls a day and 100 calories will be gone. Wear a fitness tracker to see how far you can go. Stand Up minutes you stand rather than sit at the office. And the good news is that you don't need a standing desk to take advantage of the benefit. Ask co- workers if you can hold meetings at a standing location instead of in the conference room. Better yet, take the meeting on the road and solve workplace problems while you walk. You can also stand more at home, like when watching TV or reading. It all adds up! Jump Rope to burn calories fast, jump rope. You only need to jump for seven minutes to blast away 100 calories. You'll also improve coordination and build strength in your lower legs at the same time. Can't jump for a solid seven minutes? Work your way up to it. Keep a jump rope handy at your house so you can do it in your living room, on your driveway, or in your yard—anywhere you have enough space. Keep one in your car so you can jump rope at the park. Tidy Up Got a house to clean? Believe it or not, housework can be an effective exercise session. Standard housecleaning burns about 100 calories in 30 minutes. Need to burn a few more? Change up your chores to burn more calories when you clean. Simple tasks like vacuuming and dusting can be modified into exercises that build strength. Take a Hike your hiking boots and head for the hills to burn 100 calories in just 15 minutes. Hiking burns more calories than walking because of the difference in terrain. When you hike up a hill or on unstable trails, your leg muscles have to work harder to move you forward and your core muscles have to work harder to keep you stabilized. The result? More calories burned. If you don't have a trail nearby, walking briskly for 20 minutes will burn 100 calories too. If you're home with kids during the day, put them to work. Childhood games like kickball or tag burn lots of calories. These activities are essentially high-intensity interval workouts and they make your kids happy, too. A 15-minute game burns 100 calories and builds a special bond with your loved ones. Inline Skate If you have access to smooth trails along a beach or through the city, why not see the sights on inline skates? Rent a pair or dust off your old rollerblades, pads, and safety gear. You don't even have to be a pro. An easy beginner-level rollerblading session burns 100 calories in just ten minutes. Got a green thumb? Put it to work for you! Gardening burns about 100 calories for every 25 minutes that you spend digging, weeding, and planting. The added bonus is that you enjoy the outdoors while you create a beautiful garden and maybe even grow a few healthy vegetables. Bike To Work to work (and don't have an important meeting where you have to dress up), consider biking to the office. And if the entire commute would be too far, split it up! Take the bus, subway, or train to a near point and then bike the rest of the way. Sit on a Stability Ball Swapping out your desk chair for a stability ball will help you strengthen your core and burn more calories at the same time. According to Jill Koegel, RD, a sports-certified registered dietitian, sitting on one of those big sports balls during your workday can burn up to an extra 100 calories a day. If you work 300 days in a year, that could add up to an extra 30,000 calories—or about 8.5 pounds! Go Window Shopping the mall will fry 100 calories in a mere 33 minutes! Stay warm and stay slim this winter by knitting a one-of-a-kind sweater. Just 50 minutes with your knitting needles and yarn will incinerate 100 calories. minutes) will kick 100 calories to the curb. Go Grocery Shopping Lifting and pushing movements you make while collecting everything you need around the store work your shoulders and core. In fact, spending 22 minutes shopping for these food staples for a flat belly to burn off 100 calories. Take a Lunchtime Stroll about 100 calories. We know it's ironing is an annoying chore, but setting aside time to catch up on all of your wrinkled clothing can benefit your waistline and your wardrobe. Sixty minutes is all it takes to blast away 100 calories. fun game of darts with friends. So long as you steer clear of the booze, you'll burn off 100 calories. And next time you indulge in some alcohol, stick with one of these wines for weight loss. Play Pool Yes, you can burn calories on your night out on the town. Simply relocate the group outing to a bar with a pool table. For every couple games of pool you shoot, you'll burn almost the same amount of calories as there are in a 12 oz. bottle of Budweiser—that's 111. Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well. HIIT exercises are also great for burning calories. After a HIIT workout, your body will continue to burn calories for up to 24 hours. If you’d like to start an exercise routine, see your doctor. You can also consult a personal trainer or physical therapist for individualized guidance. These specialists can help you exercise safely and effectively. Conclusion