A personal trainer has revealed the exercises that help you burn calories as quickly as possible.
Sam Quinn, Personal Training Leader at Nuffield Health, has shared that a deficit of around 500 calories per day (which equates to 1,500 calories per day for women and 2,000 calories for men) is the ideal amount for consistent, healthy weight loss.
Mr. Quinn says an easy way to achieve this is to halve the amount (250 calories) of your diet and burn another 250 calories through exercise.
Continue reading below as the personal trainer shares his best exercises that will help you burn calories fast.
A personal trainer has revealed the exercises that help you burn calories as quickly as possible (File image)
Walk 3,500 steps
First of all, the personal trainer reminds those who want to lose weight that they should not overlook the effectiveness of a simple walk.
At a time when people are looking to cut back on spending and spend hours glued to their smartphones, getting out for a walk can help you reconnect with nature while losing weight.
“Walking is free, simple and effective and should not be underestimated when trying to burn calories,” Quinn said. The Daily Telegraph.
“It’s a low-impact form of exercise, so it can be good for people who are just starting their weight loss journey or if high-intensity, high-impact exercise isn’t suitable for them,” she added.
Run four kilometers
If you’re looking for something a little more vigorous than a walk, a four-kilometer run might be ideal.
Running also has the added benefit of being able to be accurately timed over a fixed distance, giving you greater incentive to improve your personal best each time.
“Running or jogging is one of the most popular forms of exercise,” says the personal trainer.
“It can transform strength, fitness levels, mental health and body composition. It’s a great form of exercise to burn calories.”
Swim 35 lengths
While running is a proven way to burn calories, it is known to be hard on the knees, meaning it is not the ideal exercise for everyone and swimming could be more beneficial (stock image)
While running is a proven way to burn calories, it is known to be hard on your knees, meaning it is not the ideal exercise for everyone.
If you suffer from knee problems, going to the pool might be a better option for your body to feel the benefits of exercise.
“Swimming is a low-impact, full-body exercise that’s great for burning a lot of calories,” Quinn says.
He says swimming 35 lengths in a 50-meter pool typically burns about 250 calories.
Do 25 minutes of HIIT
Next, Sam suggests doing just under half an hour of high-intensity interval training (HIIT).
“High-intensity interval training (HIIT) has become a very popular form of exercise and training strategy for fat loss,” says Quinn.
‘HIIT training works by elevating your heart rate and putting extra demand on your working muscles to burn more calories than walking, swimming or cycling at a slower pace.’
“It can help strengthen the body’s bones and muscles while improving cardiovascular fitness and heart health,” Quinn notes.
‘However, HIIT training should be considered with caution as it is not suitable for beginners, people with low fitness levels or underlying medical conditions, due to its intensity.’
12 kilometer bike ride
If you don’t like the stop-start nature of HIIT training, the more continuous path of a bike ride might be more appealing (Stock image)
If you don’t like the stop-start nature of HIIT training, the more continuous path of a cycling route might be more appealing.
“Cycling is a low-impact form of exercise that can be a very effective way to burn calories,” Quinn says.
It also has the added benefit of being an extremely beneficial workout for your leg muscles, should you want to focus on that body part rather than training your upper body.
Lift weights for an hour
However, if you want to pay attention to the appearance of your upper half, there is no better way to do it than by lifting weights.
“While they don’t burn a huge amount of calories during the activity (meaning they need to be performed for longer to reach 250 calories), they will help improve body composition and increase lean mass,” Quinn notes.
‘Ultimately, this will help you burn more calories at rest and continue to burn more calories after you’ve finished your workout.’
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