High-intensity modes of exercise, such as circuit training and interval training, can do the trick.

Retno Wulandari   03 June 2016 13:57

Brilio.net - In order to lose one kilogram of your body weight, you need to burn at least 3,500 calories. that means you have to burn that 3,500 calories out of your calorie intakes derived from meals. One thing to keep in mind, in order to lost weight is that the calories you burn have to be greater than your daily calorie intake. The theory sounds simple and going to the gym is a great choice. But in fact, it’s far easier said than done. But it’s still possible!

To make sure you burn more calories than you intake, you need to burn a big calorie package at once. Say, burning 1,000 calories at the gym during a one-hour session. Well, it sounds lofty, but you can actually achieve it.

Burning 1,000 in one hour requires high-octane exercise that forces the body to operate at maximum capacity. High-intensity modes of exercise, such as circuit training and interval training, can do the trick. Here're some exercises you can do at the gym:

1. Treadmill sprints interval training

Image via codyapp

High-intensity interval training (HIIT) or sprint interval training (SIT) is one of the best ways to burn a lot of calories at once. It’s an exercise strategy that alternates short periods of intense anaerobic exercise (running on the treadmill in this case) with less-intense recovery periods. This is how you do it:

a. 4 minutes heating up of fast walking at speed 4.5-5 kmh.

b. 2 minutes of fast walking at speed 6 kmh.

c. 1 minutes of sprinting at speed 8.5 – 9 kmh.

(Repeat a and b for six times)

d. 2-4 minutes of cooling down at 4 – 4.5 kmh.

Do this HIIT training after a weightlifting session, and don’t do it with an empty stomach. It requires a lot of energy, so be sure you have a healthy meal 1.5 hours before the HIIT session.

This training will give you a great afterburn effect, means that you will continue burning calories even after you’ve finished.

2. Have an Aerobics class

Image via fisaf

Aerobics is a perfect way to start your weight loss programme. Known as one of the cardiovascular exercises which burns calories the fastest, you can easily cut more than 1,500 calories in a 30-minute aerobics workouts. One thing to remember, you can’t depend only on cardio to burn fat. Make sure you combine your cardio with various weight training.

3. Circuit Training


Image via getty

When you are into circuit training, you are able to burn more than 1000 calories in one hour. The concept is simple: minimize rest time in between sets to increase heart rate. This form of exercise will increase the intensity level of your weightlifting sessions. It should include exercises that target different muscle groups. For example, try to combine burpees, push-ups, deadlifts and shoulder presses into one session. This way, you’ll combine cardio training and weight training, which will simultaneously improve your overall endurance and burn more calories.

Image via trigls

To wrap it up, high-intensity exercise activity is obviously one of the most effective ways to burn lots of calories. But remember, those high-intensity modes of exercise aren't recommended for all weight-loss enthusiasts, more to before the fitness newcomers. Those new to fitness should consult a physician before beginning a fitness routine.



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