April 30, 2021 Admin Home page » Tips and tricks
Don't have time to go to the gym? Learn an effective way to burn calories at home using a list of simple exercises.
In fact, the question of how to burn 500 calories at home is not so difficult if you approach this problem correctly.
The set of exercises for burning fat listed below can be used for any level of physical fitness and it does not matter who will train on it, a beginner or an experienced one in the world of sports.
What is the point of fat burning?
Performing exercises involves using the circular method, i.e. all exercises are done one after another without rest, or it is allowed to rest for up to 60 seconds in the first stages. For beginners, it is enough to complete 1-2 laps, while more experienced ones can increase the intensity to 3-4 laps. Over time, the exercises will become easier and easier, so you can then use weights, dumbbells, perform more repetitions and even increase the number of circles.
During one such workout, about 300 - 700 kcal will be burned, it all depends on the intensity, age and weight. Roughly speaking, on average the value will be 500 kcal.
In case of constant exercise for 30 days, the loss of excess weight will be around 5 kg. At the same time, all muscle areas of the body will be tightened, the hips on the sides will be reduced, the buttocks will be rounded and the abs will be tightened. Of course, this can be achieved provided proper nutrition, otherwise the toned muscles will remain visually invisible under a layer of subcutaneous fat.
Advice from experienced nutritionists and trainers
Any trainer or nutritionist is ready to help and give the necessary recommendations that should be used to achieve results. For example:
- You need to exercise daily.
- It is necessary to drink a glass of water before meals and during meals.
- Do special warm-up exercises.
- Behave with extreme caution to prevent injury hazards during training.
Now that you know how many calories you need to burn, you need to start training as soon as possible and strive for better and faster results. The body requires a lot of energy to sleep, breathe, warm up, etc., so if you do not overeat, then you need to burn only 300-500 kcal per day through exercise and routine activities.
Circuit training: list of exercises
Do not change the order of the exercises, performing them one after another in the same sequence:
- 40 jumps
- 20 squats
- 30 seconds of running while raising your knees to your chest in place
- 60 seconds of chair exercise
- 60 seconds regular walking in place
- 20 side lunges
- 10 bench push-ups for triceps
- 30 seconds of plank exercise
- 30 reps of abdominal crunch
- 90 seconds of pedaling for abs
All subsequent circles are performed similarly to this one.
What are calories and calorie content
Girls and women who monitor their weight know that calories are energy that enters the human body with food.
Foods containing a lot of carbohydrates are considered especially high in calories. By processing food, the body releases the energy that a person needs for life. If energy remains unspent, it is converted into fat deposits. The energy value of food is called calorie content. It shows how much energy the body will receive after processing food.
Especially high-calorie foods
How to do it correctly
♦ JUMPING. From a full squat, jump up, toes lift off the floor and arms simultaneously reach up. If the exercise is not to your liking, you can replace it with jumping rope for 2 minutes;
♦ SQUATS. Perform full squats when your thighs are parallel to the floor. At the same time, it is important that the starting movement of the squat begins with the hips moving back (imagine that you are sitting on a bench), the knees should not go beyond the toes of the feet, the abs are tense, and the back is straight. Inhale as you squat, exhale as you rise. At the lowest point, pause for 1-2 seconds and while rising, further strain your buttocks;
♦ RUNNING IN PLACE. It involves raising the knees to the chest; it is allowed to the thigh or even lower only for beginners;
♦ CHAIR EXERCISES. It is necessary to press your back firmly against the wall and smoothly lower yourself down, moving your feet forward until your thighs are parallel to the floor, your shins are vertical, and the angle under your knees is strictly 90 degrees. Stand in this position for a planned period of time, later you can increase the time or put additional weights on your knees (bottles of water, a heavy backpack, a stack of books, etc.);
♦ WALKING IN PLACE. Performed at an accelerated pace, imagine that you are late for work and need to speed up;
♦ SIDE LUNCHES. Take a position where your feet are 20 cm wider than your shoulders and perform lunges to the side. If you lunge to the right, the left leg remains straight, and the right leg bends at the knees. After performing a lunge, stay in this position for 1-2 seconds and then transfer your body weight to the opposite leg. During the execution, do not round your back, the abdominal muscles are collected;
♦ TRICEPS PUSH-UPS. Place your palms on a gymnastic bench located perpendicular to your body and perform triceps push-ups. When lowering, the elbows and shoulders should be on the same line, not lower, otherwise the front bundle of deltas will receive excessive stretching and, with poor elasticity, the shoulder ligaments can easily be pulled;
♦ PLANK. A good static exercise to strengthen your core and stabilizer muscles. You need to stand on your elbows, straight legs resting on the floor on your toes, the body without bending or lifting the hips, a straight line from the heels to the shoulders. The angle at the elbows should be 90 degrees, with the shoulders above the elbows. If you move your shoulders beyond your elbows, the exercise will be easier, but the load on the abs will be reduced;
♦ PRESS CURL. Lying on your back, feet on the floor, fingers lightly touching the back of your head. As you exhale, twist your abs and at the point of maximum twist, pause for a second. During the relaxation phase, lower yourself literally 10 cm so that at the very bottom your back does not rest on your shoulder blades, otherwise part of the payload will go away;
♦ PRESS PEDALS. Take the position as for twisting, but instead of twisting the body, you must simultaneously bring the right knee - left elbow, and then the left knee - right elbow towards each other.
All movements are performed without amplitude using the rebound of the body from the floor; twisting is performed with the feeling of the abdominal muscles.
How easy and fun is it to burn 500 calories a day?
Did you know that if you burn 500 calories daily, you can easily lose 2 kg of weight per month? Check out these tips to find out how to achieve this.
The overall benefits of regular exercise are well known to many, but when it comes to working out three to four times a week, we often make excuses as to why we can't do it. The main excuse is always lack of time, but the reality is that most of us are not motivated enough to make changes in our daily lives.
Although human nature is such that we tend to complain about how much we have to do during the day, you can still burn an extra 500 calories without sacrificing an hour a day to hit the gym or go for a run in the park.
It has been scientifically proven that if you want to lose one kilogram of weight, you need to burn 3,500 calories. There are many ways to burn about 500 calories daily with small changes to your daily activities.
And the best thing is that it will be a slow and natural process, so you won't have to worry about any painful effects.
You will experience many benefits from these small lifestyle changes. You'll improve your metabolism, tone your muscles, and feel more energetic than ever. So stop making excuses and start making changes.
Tips for implementation
⇒ training must take place with a mandatory break of 1 day, i.e. every other day;
⇒ before training, it is necessary to raise body temperature by warming up all muscles, if it is possible to spin the orbitor or cycling track at minimal loads;
⇒ on days off from training, swim, hike, stretch and do similar light activity, which will allow you to burn additional calories;
⇒ After training, rest for a few minutes and do a cool-down, stretching all areas of the body one by one.
Other calorie killers
If intense workouts scare you, there are other methods that can help you shed those extra pounds. They will take more time, but perhaps you will enjoy doing some of them.
- Do Zumba for 1 hour at an average pace.
- If you have a plot, work in the garden.
- Clean your house with uplifting music.
- If you can, play a musical instrument.
- Jump rope for half an hour.
That's all. I hope you understand that “Without labor, you can’t even pull a fish out of the pond.” Move, move and move again! Work out at home, outdoors or in the fitness center. Choose what you like. And the results will definitely come, just believe me!
Ideal figure for you! See you!
Fast run
Of course, calories are easily burned through cardio. You don't need to have special equipment. All you need is a sports uniform and any surface, be it a stadium or an ordinary path in the park.
There is one condition: you must run at a speed of 12 km/h. The duration of such a run is 30 minutes.
Moreover, it is advisable to combine cardio with strength training, since cardio training can dry out the muscles that you need so much, but they help the body burn more calories.
Running combined with strength training helps maintain muscle mass and improves metabolic processes.
Climbing uphill
The muscles are loaded more than when walking, but you do not get tired as much as when running. Optimal load option. What's more, it's a good alternative to the elevated treadmill you probably used at the gym. It is not at all necessary to have a fitness machine at home or to pay money for a subscription. Use the opportunity if you live in a mountainous area.
Two hours of physical activity will be enough.
By the way, if you have quarries, walk uphill on sand. This way you'll burn even more calories in less time.
Dance
Dancing is one of the most fun activities to lose weight. You will have fun, spend time with your partner or friend, and be surrounded by positive people.
You can burn up to 500 calories in an hour and a half of dancing. Yes, it can be a grueling process and it requires some free time, but if you combine half an hour of dancing with walking and other activities, you will still achieve your daily goal!
Order of exercises
If you need to develop muscles, you should adhere to a certain exercise regimen.
Start with basic exercises and only then move on to isolating exercises (thoroughly working out one muscle group). An example of working muscles in training:
- Back – triceps – abs.
- Chest – biceps – forearms – abs.
- Legs – shoulders – abs.
Use this scheme at least in the initial stages of training. When you gain experience and pump up your muscles, you can choose a different order of exercises that suits you.
