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Whatever your reasons for losing weight are, we think it's a great decision to take that first step in the process. Here are some routine cardio rotations you can do at home to burn the maximum amount of calories.
I know! We have all needed to lose weight at one point or another for either medical or personal reasons. Well, whatever your reasons are we think it's a great decision to take that first step in the process. Here are some routine cardio rotations you can do at home to burn the maximum amount of calories without a gym during this pandemic.
What is a calorie?
A calorie is a unit of energy. According to an article in the Journal of Nutrition, titled “History of the Calorie in Nutrition,” a calorie was defined as the amount of heat needed to raise the temperature of 1 kilogram of water from 0 to 1 degree Celsius.
How many calories should people eat everyday?
The National Institutes of Health (NIH) provides general guidelines of calorie requirements for various ages and activity levels. A middle-age moderately active female should consume 2,000 calories per day. A middle-age moderately active male should consume 2,400 to 2,600 calories per day.
What are high-calorie foods?
Oils, butter and other fats; fried foods; and sugary sweets are high-calorie foods. While high-calorie foods are often associated with junk food, some are high in nutrients, as well.
High-calorie foods (also known as calorie-dense or energy-dense foods) include things like:
- Chocolate and sweets
- Crisps
- Biscuits
- Cake
- Ice cream
- Fast food, like burgers, fried chicken or fries
- Pastries
Zero Calorie Foods
- Watermelon
- Carrot
- Apples
- Broccoli
- Cabbage
- Cauliflower
- Cucumber
- Garlic
- Lemons and Limes
- Onion
- Pepper
- Papaya
- Strawberries
- Tomatoes
It is advisable to try meals containing these ingredients whilst on this exercise routine to burn the maximum amount of calories possible.
The Routine:
Burpees
In/Out Jump Squats
Jumping Lunges
Ski Jumps
One major way to speed up the burning of calories in your body is through exercises. These moves and Hit exercises are super effective because they raise your resting metabolic rate for 24 hours, so your body continues to burn fat after you do them. Also, they burn the maximum number of calories in the shortest period of time.” Learn the cardio rotation you can do at home below.
The Move: Burpees
How to: Jump straight up into the air, reaching your arms up. Squat down and place your hands on the floor in front of you. Jump both feet back so that you are now in plank position. Jump your feet back in toward your hands. Jump into the air again, reaching your arms straight up. Repeat for 10 reps.
The Move: In/Out Jump Squats
How to: Stand with your feet hip-width apart. Squat down, then jump off the floor, staying low, landing with your feet together. Jump again, this time bringing feet back to hip-width apart. Continue alternating both positions. Repeat for 20 reps.
The Move: Jumping Lunges
How to: Start in a lunge position. Jump up and switch your legs in midair so that you land in a lunge with your opposite leg in front. Continue jumping back and forth, alternating legs, pausing as little as possible. Repeat for 12 reps.
The Move: Ski Jumps
How to: Start in a curtsy lunge position. Jump to your side, switching legs midair as you go. Lower back into a curtsy lunge position on the opposite side, then jump back in the opposite direction, switching legs again. Repeat for 12 reps.
References:
The National Institutes of Health (NIH)
World Cancer Research Fund
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