When the holidays are coming, we want the pounds to go away and fast !
While diet is fundamental, physical activity increases the number of calories you burn.
Yes, you have to burn calories every day!
But the good news is that it works just as well during sport... as it does when resting!
Accelerate your weight loss.
And regain a slim and toned silhouette more quickly with these 5 exercises to do at home.
Here are my top 5 exercises to burn calories fast .
Exercises are listed in ascending order of energy consumption. Find out who is at the top of the leaderboard!
Basically: the squat is a leg bending exercise for the thighs, buttocks and abdominal belt.
Calorie Expenditure: 750 kcal / h
Squat description: click on this link
Sets and reps: 3 sets of 20 reps
Basically: push-ups are an exercise for the upper body (chest, shoulders, triceps) and abs. In addition to an upper body strength exercise, it is also an excellent core exercise.
You may be wondering how many calories do push-ups burn?
Calorie Expenditure: 940 kcal / h
Description of pumps: click on this link
Sets and reps: 4 sets of 12 reps
Basically: Scissor lunges are squats with one leg in front of the other. On the ascent, you make a small jump allowing you to reverse the positions of the legs before descending.
Calorie Expenditure: 1000 kcal / h
Description of scissor slots: click on this link
Sets and reps: 4 sets of 15 reps
Wholesale: these are squats with a jump on the rise.
Calorie Expenditure: 1050 kcal / h
Description of the jump squat: click on this link (variant of the squat)
Sets and reps: 5 sets of 10 reps
Basically: burpees combine a push-up and a squat.
To summarize, we do a push-up, an extension jump and a squat.
In the push-up position, the legs should be spread apart and brought to the chest, which significantly increases calorie expenditure.
With this exercise, the calories melt away like snow in the sun!
Calorie Expenditure: 1110 kcal / h
Description of burpees: click on this link
Sets and reps: 3 sets of 15 reps
Perform 3 sessions per week:Monday, Wednesday and Friday.
- Week 1 : 3 sets of 10 squats; 2 sets of 12 scissor lunges on each side; 1 set of 10 burpees;
- Week 2 : 1 set of 15 squats; 2 sets of 5 jump squats; 2 sets of 12 scissor lunges on each side; 1 set of 10 burpees;
- Week 3: 1 set of 20 squats; 2 sets of 8 jump squats; 2 sets of 10 push-ups (on the knees or outstretched legs); 1 set of 12 burpees;
- Week 4: 1 set of 25 squats; 2 sets of 10 jump squats; 2 sets of 12 push-ups; 1 series of 15 scissor lunges on each side; 1 set of 12 burpees;
NB:Calorie expenditure is estimated for an individual of 70 kg and 35 years old, using heart rates measured during training. The formula used can be found on this link.
