A lot of women go to the gym in an attempt to get a perfect body shape. The body responds to working out in many different ways. Some exercises help to build muscles, others help to get fit or simply burn calories. In this article, I will share with you the most effective workout tips for burning fat.
You should know that unless you are a professional athlete, you cannot burn more than 500-800 calories in a single workout. It takes a two-hour heavy workout to burn 1000 calories or more. It’s quite a challenge for beginners.
People burn calories at a different pace. Someone with large muscles will burn more, while someone else with more fat and less muscles will struggle hard to burn calories. Nevertheless, with the same physique and similar muscle to fat ratio 200-pound person will lose more calories than a 150-pound one. Everything else equal, the more the weight the more calories you burn. Age, gender, type, and duration of the workout, heart rate, and fitness level, as well as the ratio of muscle to fat also affect the number of calories burned.
In general, the effectiveness of the workout depends on how hard you exercise, how you spent your time outside the gym, and what do you eat after.
Yoga, Pilates and Swimming
Yoga, aqua aerobics, and leisurely stretching will not help you burn calories. Usually, in one session you burn 500 calories at most depending on workout intensity and duration. For instance, one hour of swimming will burn from 260 to 500 calories, yoga – 175 calories, pilates – 280.
Running and Jogging
Running is the most effective weight loss method. Even brisk walking you can lose up to 300-400 calories in 30 minutes. In a 6km run or a 10km walk, you can burn 500 calories. It is very important to find out at what heart rate your body starts burning fat and stick to it. Usually, it is the second zone of intensity, so-called, aerobic zone. It means that at this heart rate you shall do lengthy and moderate-intensity exercises. For instance, it can be low speed jogging for 45 minutes or longer or fast running for 30 minutes or less.
Cycling is a perfect workout for burning calories. This is an intense cardio workout which boosts the fat burning process, increases endurance, strengthens muscle corset. In a typical workout, cycling to the upbeat music, you can burn 500-700 calories in 45 minutes. It takes more time to burn 1000 calories though.
High-Intensity Interval Training – HIIT
The so-called, HIITs are short bursts of intense exercise that alternate with recovery periods. For example, sprinting, burpee (drop-down, push up, jump up, repeat), jumping rope, working out with free weights (weights, barbells, dumbbells). Sprinting for 30-60 seconds is a good way to kick fat burning process. Moreover, it will continue for another hour and a half after workout, if you keep the “anabolic window” open and allow the body to recover on its own. A quick run is a nice trick to reduce appetite, so it will be easier to resist eating right after the workout. You should do five to ten sprints and walk for five minutes after each so that the body has time to “cool down”.
If you want to burn 1000 kcal, you will have to break a sweat. You can do 60–70 minutes of interval and high-intensity interval training with weights and jumps. However, the older you are, the fewer calories you burn due to a decrease in metabolic rate.
When exercising with weights (kettlebell, barbell, dumbbell) you will spend from 360 to 540 calories. The exact number will depend on your starting weight, the time spent on the set and rest, and the weights used. The benefit of weight training is that the muscle recovery takes from 24 to 36 hours, therefore, the fat burning process will be extended. Finally, jumping rope for an hour you will burn 450 calories.
A regular lightweight full-body workout in the gym burns an average of 400 calories. To burn more calories in a single workout you will have to work all muscle groups at once.
Skiing, Biking, Half Marathon and Crossfit
In 2-3 hours of skiing or riding a bicycle, you can burn up to 1,500 kcal. This is a lot of calories, and only a person with an advanced fitness level can burn them in a single workout. It is beyond the capacity of a beginner or a person of intermediate level of fitness. Losing such a huge amount of energy is unsafe because the body is completely depleted of energy resources. Therefore, it is very important to evaluate your fitness level wisely and gradually increase the workout intensity, thereby burning more and more calories.
Don’t forget to monitor your heart rate and health during long intensive workouts. It is a serious stress for your body, some people may faint or feel nauseous during an intense workout. Personally, I would recommend avoiding it especially if you don’t have prior training and experience.
The Bottom Line
- Jogging is one of the most effective methods to lose weight, followed by weight training in the gym.
- On average, you can burn from 300 to 600 calories per workout.
- It takes prior training and experience to burn more calories.
- The workout is a great addition to the diet, but not a substitute.
- The more fat you have in the body, the faster you can get rid of it.
- The more muscles you have, the more calories you need to maintain them.
Also good Calorie burn calculator – https://www.cybexintl.com/education/fitnesstools/calcs.aspx