This is how burning calories works
If you want your regular physical activity and iron discipline to really kick in, you can’t avoid one or another calorie-killing workout. Because marked abs, calf muscles or defined arms only appear when the small deposits of fat that like to nest between the skin and muscles are melted.
Learn more: The best exercises for strong connective tissue > >
There is a wide range of sports and workouts 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 time. Depending on the speed 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 training or simply have little time for extra units of endurance sports, you can simply integrate high-calorie-burning fitness exercises into your program.
The 3 best exercises to burn a lot of calories fast
The secret to burning as many calories as possible with individual exercises lies in holistic movements. In strength and fitness training we talk about “compound exercises“. In such exercises, a particularly large number of muscle groups are activated to perform the movements. The general rule of thumb is: the more muscle groups you target, the higher your calorie burn during the workout. Here we present exercises that burn a lot of calories. At best, some of the moves require weights, which you can find at any well-equipped gym. Alternatively, you can also do compound exercises with kettlebells, dumbbells, resistance bands, and the like.
Heavy rope exercises have been shown to be particularly effective at burning calories. During sports physicals, the participants were able to burn around 10.6 calories per minute on the thick ropes. The arms, shoulders and back in particular are activated in the battle ropes, but also supporting muscles such as the stomach and legs. A particularly intense exercise consists of these movements:
This is how you do it:
- Imagine the two ropes lying on the ground in front of you.
- Grab both ends of the rope with your hands.
- His upper body is slightly leaning forward.
- Make a whipping motion with first one arm, then the other, and hold both ropes for 10 seconds repeating the whipping in an alternating wave motion.
- Now vigorously hit both ropes on the ground with both arms at the same time for 10 seconds lifting the ends of the rope and pulling down hard.
- In the last part of the exercise, do side wave movements with both arms for 10 seconds.
Squats (barbell squats)
Barbell squats can burn up to 10 calories per minute, depending on the weight loaded or reps performed. Even with moderate training with light weights, beginners can quickly add up to 200 calories in 30 minutes. Back squats specifically activate the front muscles of the thighs, calves, glutes, back muscles, and abdominal muscles.
This is how you do it:
- The bar hangs from a shelf in front of you at collarbone level.
- Only load the dumbbell with weights that you can lift safely and in good shape. Beginners should start with a 5kg plate on each side of the bar. Since barbells typically weigh 20kg, you train with a 5kg plate per side for a total of 30kg.
- Position yourself under the bar so that it rests securely on your shoulder girdle muscles. Caution: The bar must not rest on your neck or shoulder blade bones!
- Take the bar off the rack and take a half step back.
- His stance is shoulder-width apart, upper body leaning slightly forward.
- Push your buttocks back and bend your knees.
- Keep your back completely straight as you push your knees out and lower your buttocks.
- Bend your knees until your thighs are parallel to the ground.
- Get up from the squat.
- Do 10 repetitions three times.
Burpees are bodyweight exercises. You do not need any equipment for implementation. Sports medicine research has shown that trained people can burn around 10 calories per minute doing burpees.
This is how you do it:
- The exercise is a rapid succession of different partial movements.
- You start in a face down position on the ground.
- Rise off the ground and get into a plank position with a pushup.
- Pull your knees to your chest with a small jump and land in a squat.
- From a crouched position, arms straight, jump straight up.
- After landing, squat back down into a squat.
- Support yourself on your hands and stretch both legs behind you to land in a plank position.
- Do a pushup and repeat for a total of 10 reps.