4 ways to burn calories instantly

Do you want to lose unnecessary kilograms quickly and effectively? It wouldn’t be without shortness of breath and a sweaty forehead. No matter what activity you choose to fight fat, you need to mobilize yourself to put in a lot of effort. The key is to have a sufficiently high heart rate during training. Your heart rate is like a car’s speedometer – it shows how fast the body is burning fat. The more intensely you exercise, the more calories you will burn per unit time, for example in one minute.

However, this is not the only requirement for effective slimming training. Another is to use different types of exercises to constantly surprise the body with something new and mobilize it for hard work. Without it, they will become lazy, they will get used to exercising, and their calorie consumption will decrease.

The following workouts fulfill both conditions, which results in effectively taking the body out of its comfort zone and a slow calorie burning rate. Before using them, consult your doctor, especially if you have health problems, smoke cigarettes or are over 35 years of age. If you are a beginner, it may be a good idea to take 4-6 weeks to get started and prepare for the extra effort you will face during your workouts.

First, interval training
It requires a lot of effort and rest, which are repeated several times, one after another. For example, alternating sprint and march. Interval training can be done in several ways: running, exercising on any cardio machine, swimming. We offer running training on the treadmill, arranged by a trainer from Salt Lake City – Michael Banks.
1. Warm-up: 7 minutes of walking on a motorized treadmill at a speed of 5-6 km/h. Advanced users can adjust the treadmill at a 3-5% angle. After you warm up, get off the treadmill, rest for a while, and do some dynamic stretching (swinging, spinning).
2. Sprint: Set the treadmill flat, and increase it to a pace that lets you run really fast for 30 seconds. Your heart rate should be 90% of your maximum heart rate (90% Tmax).
3. The rest:Slow down to 4 km/h and walk for 1 minute.
4. Squat: Do 15-20 squat jumps. Bend your knees at about right angles, forcefully push your buttocks back, jump up dynamically, and then come down softly to the starting position – with your knees bent at a right angle. If dynamic strength exercises (barometer) are not your first experience, practice holding dumbbells in your hands.
5. Extrusion: Take dumbbells, stand hip-width apart at your knees slightly bent. Bend your elbows, keeping the dumbbells next to the side of your shoulders, with your fingers pointing forward. Lift the dumbbells vertically up until your elbows are almost fully extended. Return to the starting position. Repeat the exercise 15-20 times.
6. Sprint:Set the treadmill flat, increase its speed to a pace that allows you to run very fast for 30 seconds. Your heart rate should reach 80% of your maximum heart rate (90% Tmax).
7. Rest: Slow down to 4 km/h and walk for 1 minute.
8. Straightening the elbows with dumbbells : Take the dumbbells and stand gently, with your knees slightly bent, with your outstretched arms perpendicular to your shoulders, turning your palms with your fingers inward. Bend and straighten your elbows 15-20 times, keeping your arms steady (vertical).
9. Push-ups: Do 15-20 traditional or female push-ups (knees on the floor), keeping your elbows away from your torso.
10. Fast running:Set the treadmill flat, accelerate to a pace that allows you to run briskly for 30 seconds. Your heart rate should reach 70% of your maximum heart rate (70% Tmax).
11. Rest: Slow down and jog for 1.5 minutes.
12. Make 15-20 players.
13. Final: Set the treadmill at a 10-15% angle and walk for 30 seconds at a speed of 3-5 km/h.
Your heart rate should reach 60% of your maximum heart rate (60% Tmax). Finally, set the treadmill at a 1% angle and walk at a speed of 3 km/h.
After your workout, do a full body stretching exercise.

Secondly. CrossFit Rapid Series CrossFit
training is all about putting in the maximum effort in the shortest possible time. The training below was created by Doug Catton, co-founder of Cross Fit Endurance in California. The series must be performed one by one, one at a time or in any combination.

1.30-90 p.
1. Spend 10-12 minutes warming up until your heart rate reaches 75% of your T max by the end. If you don’t have a heart rate monitor, your stress level should be 7 on a scale of 1 to 10.
2. Choose any cardio activity (running, cycling, stepper) and do it at full speed for 30 seconds.
3. Stop and rest for 2 minutes, or 1.5 minutes if you’re in very good shape.
Repeat 2-3 times.

2. Body weight
as fast as you can, do 10 squats and 10 pushups (classic or women’s) and switch from lying down to sitting 10 times. Do 9 squats, 9 pushups and go from lying down to sitting 9 times, then do 8 reps of each exercise, 7 reps, 6, 5, 4, 3, 2, and finally repeat once. Rest as little as possible between exercises. Make a note of the time it takes to complete the sentence. Check weekly to see if you can reduce this time.

3.100
Burpees The Burpee is an exercise in which you squat from a standing position, put your hands on the floor, jump your legs back, jump backward into a supported squat and jump vertically from this position.
The task is to perform 100 repetitions of this sequence of movements as quickly as possible. Beginners should start with 25 repetitions and gradually work up to 50, 75 and 100 repetitions.

Third. Rowing or riding a stationary bike
Don’t miss the dry paddles or park bikes in your gym. Try training Scott Nihejl, a trainer at The Chatham Area Rowing Association in Savannah, USA.
1. Row or pedal for 1 minute.
2. Place your palms on the floor and take a pushing position. Keeping the body in this position, imitate the run for a minute in place, and pull your right knee and left knee under your body.
3. Half squat: Put your fingers on top of your head and bend your knees to a right angle for a minute, pushing your buttocks firmly back.
4. Jump left and right for 60 seconds.
5. Rest for 5 minutes.
6. Row or pedal for one minute.
7. Stand in a lunge (put one leg forward). Bend your knees, jump up, and switch your legs to the opposite position, then gently land in a lunge with the other leg. Jump again, changing the position of the legs. Practice this way for a minute.
8. Do a squat – bend your knees to a right angle, push your buttocks firmly back. Jump just enough to raise your feet slightly off the ground. Make a soft landing. Repeat for a minute.
9. Work the shorts for a minute.

Fourthly. Swimming Pool
is not just a place to relax. By swimming the right way, you can speed up your metabolic rate by fighting the unnecessary folds in your belly.
Swimming training was developed by Craig Keeler, chair of the American Swimming Coaches Committee in New York.
If you consider yourself a long-distance swimmer:
1. You have 6.5 minutes of the 450m (18 pools 25m and 9 pools 50m) freestyle. If you finish the task in 6.5 minutes, you can rest the rest of the time, so the faster you swim 400 meters, the longer you rest. Then swim at a very slow pace for two minutes.
2. Swimming 350 meters in 5.5 minutes (10 pools of 25 metres, 5 pools of 50 metres). Take the time you give to rest and swim at a slow speed again for two minutes.
3. Swimming 250 meters in 4.5 minutes (10 pools of 25 metres, 5 pools of 50 metres). Allow the time you provide to rest and swim at a slow pace again for two minutes.

Are you a swimming runner? Thus:
1. Swim at a speed of 20 pools of 25 meters or 10 pools of 50 meters. After crossing each pool, rest for 5 seconds. Swimming at a leisurely pace of 100 meters (4 pools 25 meters, 2 pools 50 meters) to relax.
2. Swim at a brisk pace in 16 pools of 25 meters or 8 pools of 50 meters. Rest for 10 seconds after completing each gathering. Swimming at a leisurely pace of 100 meters (4 pools of 25 metres, two pools of 50 metres).
3. Swim at a brisk pace from 12 pools of 25 meters or 6 pools of 50 meters. After crossing each pool, rest for 15 seconds. Swimming at a leisurely pace of 100 meters (4 pools of 25 metres, two pools of 50 metres).
4. Finally, swim 8 pools of 25 meters or 4 pools of 50 meters. After each gathering, rest for 20 seconds.

Other ideas to burn more calories
– Play basketball
– Run –
Jump rope
– Run cross-country sledges
– Come up for intense aerobics
– Enjoy spinning lessons
– Dance fast

The number of calories you burn during this time depends on your body weight, the amount of time you spend exercising, and the intensity of your exercise. The higher these values, the higher the calorie consumption.