5 exercises that burn the most calories

5 exercises that burn the most calories

This is how calorie burning works

If you want your regular physical activity and barbell discipline to really make themselves felt, you can’t avoid one or the other calorie-killer workout. Because a six-pack, calf muscles or defined hands are visible only when a little fat has accumulated between the skin and the muscle to make itself comfortable.

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There is a whole range of sports and training that you can use to get in the shape you want as quickly as possible. Jogging, rowing or swimming are good sports to burn a lot of calories in a short amount of time. Depending on the pace and intensity of your workout, jogging or swimming can burn up to 300 calories in 30 minutes. However, if you don’t want to incorporate an entirely new type of sport into your fitness workout or simply have little time for additional units of endurance sports, you can simply integrate fitness exercises into your program. Which burns a lot of calories.

5 great exercises to burn lots of calories fast

The secret to burning as many calories as possible through individual exercise lies in overall movement, Someone Speaks In Strength Training And Fitness »compound exercise“. In such exercises, a particularly large number of muscle groups are activated to perform the movements. The rule of thumb is: The more muscle groups you target, the higher the calorie consumption during training. Here we present exercises that burn a lot of calories. Best of all, some movements require a barbell, which you can find in any well-equipped gym. Alternatively, you can try kettlebells, dumbbells, You can also do mixed exercises with resistance bands etc.

battle ropes

Exercises with heavy ropes have proven to be particularly effective calorie killers. During sports medicine exams, participants were able to burn about 10.6 calories per minute on thick ropes. Become special in Battle Ropes arm, shoulder, backBut supporting muscles such as those in the abdomen and legs Active. A particularly intense exercise consists of these movements:

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that’s how it’s done:

  • Imagine that two ropes are lying on the floor in front of you.
  • Grab both ends of the rope with your hands.
  • Your upper body is tilted slightly forward.
  • Hold for 10 seconds, first with one hand, then with the other, and hitting both ropes in alternating wave motions repeatedly.
  • Now hit both the ropes hard on the ground with both hands at the same time for 10 seconds and lift the ends of the rope and pull it down hard.
  • In the last part of the exercise, do side wave movements with both hands for 10 seconds.

Squats (Barbell Squats)

Squats with barbells can burn up to 10 calories per minute, depending on the weight applied or the reps performed. Even with moderate training with light weights, beginners can quickly add up to 200 calories in 30 minutes. in squats with the barbell on the back, especially hamstrings, calves, buttocks, back muscles and abdominal muscles Active.

that’s how it’s done:

  • The barbell hangs on a rack in front of you at collarbone height.
  • Only load dumbbells with a weight that you can lift safely and with good form. Beginners should start with a 5 kg plate on each side of the barbell. Since the barbell usually weighs 20 kg, you train with a total of 30 kg with 5 kg of discs per side!
  • Position yourself under the bar so that it rests securely on your shoulder girdle muscles. Caution: The bar should not be on your neck or on the bones of the shoulder blades!
  • Remove the bar from the rack and take a half step back.
  • Your stance is shoulder-width apart, your upper body tilted slightly forward.
  • Push your buttocks back and bend your knees.
  • Keep your back completely straight while pushing your knees outward and lowering your buttocks.
  • Bend your knees until your thighs are parallel to the floor.
  • Get up from the squat.
  • Do 10 reps three times.
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Burpees

Burpees are body weight exercises. You don’t need any tools for implementation. sports medical exam have shown that trained people can burn about 10 calories per minute with burpees.

that’s how it’s done:

  • The exercise is a quick succession of various partial movements.
  • You start in a prone position on the floor.
  • Push yourself off the floor into plank position with a push-up.
  • With a short hop draw your knees in toward your chest and descend into a squat.
  • From crouch, jump straight up, arms straight.
  • After landing, squat back down with a squat.
  • Support your hands and extend both legs backward to land in plank position.
  • Do push-ups and repeat for a total of 10 reps.

barbell deadlifts

In German usage, martial-sounding “deadlifts” are referred to as “deadlifts”. However, the name is a bit misleading, as the deadlift does not lift the weight that is resting on the floor from your back. Rather, the previous leg muscles Involved. Support back muscles and shoulder girdle on exercise. forearm The claim is also made, because only enough . with hold on tight Weight can be lifted and held. The deadlift is one of the classic fitness exercises.

that’s how it’s done:

  • Barbell with weight plates on the floor in front of you.
  • Stand with your feet shoulder-width apart so that the barbell crosses your midfoot. The bar hasn’t touched your shin yet!
  • Keeping your back straight, bend forward from the hips.
  • Grab the bar outside your shins with both hands.
  • Extend your chest forward as far as possible. Your buttocks are slightly down and your knees are slightly bent. Now your shins are touching the barbell.
  • Breathe into your belly, maintaining body tension and straighten up in a flowing motion.
  • The lift doesn’t start from the back, but comes from the feet. Imagine trying to push the floor away with your feet.
  • The bar is held as close to the front of the body as possible. In fact, the bar should be in constant body contact with the shins and thighs.
  • Keep the weight straight. Your glutes are tight.
  • Keeping body tension, lower the weight by bending at the hips and returning to the starting position.
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Mountaineer

The climber is a sweaty full-body exercise that packs a punch. The Mountain Climber trains your abdominals, buttocks, shoulders, legs and buttocks muscles along with your endurance—an all-rounder that actually burns calories (about 8 to 12 calories per minute), depending on intensity.

that’s how it’s done:

  • You start in a push-up position. Your head is an extension of your spine, shoulders are under your hands, arms are straight.
  • Bend your right leg and place your foot at hip height.
  • With a dynamic jump, you switch leg positions so that your left leg is now bent and your right leg is straight again.

Tip: Make sure your buttocks stay nice and down and your torso remains stable.

In the video: This is how burpees work properly

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