Exercise is one of the most important aspects in our life in order to keep fit. However, at times the busyness of our lives catch up on us that we neglect that part of our lives. One of the ways to stay fit and keep healthy is by keeping a schedule of when we can exercise and we need to exercise efficiently.ย By exercising that burns the most amount of calories, we are able to stay fit in the less amount of time.
Here are the exercises that burn calories in the least amount of time:
Swimming
Calories burned in 30 minutes: 198 to 294
Those who are avid swimmers will gain a multitude of benefits for their bodies from muscle strength, blood flow, and lung and heart capacity. Another benefit to swimming is that it is less stressful to the body. It can even be performed by people who have joint problems, who have been in an accident or have limited mobility. You can increase the amount of calories burn by doing laps or water aerobics.
Stationary Bicycling
Calories burned in 30 minutes: 210 to 311
On a stationary bike, you will be able to do cardio without leaving the vicinity. You can even customize your exercises to achieve the results you want. Benefits include reducing risk of heart disease, strengthens immune system and many more.
One of the exercise regimes you can try is high-intensity cycling. Start with a five-minute warmup then alternate between one-minute speed and two-minute recovery intervals. On the scale of 0 to 10, a speedy interval should be a 7 to 9 while recovery intervals should be a 5 to 6.
Sprints
Calories burned in 30 minutes: 240 to 355.5
Sprints are already known to be one of the best exercise to burn calories. But if you donโt have time to go on a run, then going on high intensity sprints is the next best thing. Going on sprints will rapidly burn more calories and give your body benefits such as making your bones stronger, ward off osteoporosis, improves metabolism and many more. As this is a high intensity workout, you will need to anticipate cramps and such by doing warm-ups that can include jumping jacks or high-knee running.
Running Stairs
Calories burned for a person weighing 65 kilos: 889 calories.
If your home has stairs, then running up and down the stairs is enough to make you burn calories. It even comes with numerous benefits from muscles building to improving your cardiovascular fitness level. High level intensity can be easily done on stairs. The first thing that you should do is to walk up the stairs normally for about 5 minutes. After that, gradually increase intensity of your runs and sprint up the stairs for 30 seconds. Rest for a minute, before repeating the whole routine for 5 minutes.
Jumping Rope
Calories burned in 30 minutes: 291 (for someone weighing 72 kilos)
Another alternative to running is jumping rope because it offers similar exercises but while also cultivating balance and coordination. One downside to jumping rope is that it can be boring, jumping up and down on the same stop throughout the exercise regime. Mix up your routines by changing the speed and style by jumping on one foot or slowing and speeding up throughout the workout. Otherwise, you can also try exercising to music.
Kickboxing
Calories burned in 30 minutes: 350
Kickboxing and other types of martial arts, like Muay Thai, can burn an incredible amount of calories. Other than burning calories, it give your body benefits such as sharper focus, stress relief and boosted energy levels.ย But the most effective calorie-burning activity is when you are fighting someone in the ring. Relieve your boredom by incorporate cardio exercises like mountain climbers and burpees, so your heart rate ends up increasing more than you’d expect.
Which of these exercises interest you the most? Tell us your answer in the comment section below!
