1. Cycling

Calories burned: 500- 1000/ hour

Cycling can effectively reduce fat, at the same time, sweating is conducive to eliminating waste and skin metabolism. Riding is suitable for people of all ages, with no special technical requirements, and is used by the public.

Besides, riding a bike can exercise your muscles well. Its whole body muscle movement reaches 70%. When pedaling, you can exercise quadriceps femoris on the thigh surface and gluteus maximus on the hip; The force transmitted by the pedal can exercise the triceps surae; Holding the handle with both hands can exercise the back muscles, as well as the upper wrist triceps and upper body muscles of both hands.

rope skipping

Skipping rope burns calories: 880 calories/hour

Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can increase heart rate and respiratory rate in a few minutes and lose weight in a short time. Professional boxers usually skip rope as the main content of aerobic fat reduction before the game, which can also exercise the coordination and sensitivity of the whole body.

swim

Calories burned: about 800/ hour.

Swimming is a whole-body exercise, which can exercise the muscles of the whole body and improve the cardiopulmonary function. Because the density and heat transfer of water are greater than that of air, the resistance of people moving in water is 12 times greater than that on land, so they can consume more heat. When swimming, the muscles of the back, chest, abdomen, buttocks and legs can be well exercised, and you can unconsciously lose excess body fat and make your body shape perfect day by day.

dance

Calories burned: 600-800/ hour

Dancing can exercise the whole body and shape the perfect figure. Besides, it's a good way to relax. When you have a little spare time, you can play your favorite music and dance at home. Or participate in dance training classes, clubs, etc. Try dancing for an hour every day, and your muscles will be developed.

Walking with load

Calories burned: 464 calories/hour (wearing a heavy vest)

Burn calories:

Wearing a weight-bearing vest in a sprint can help you burn 10% more calories. The weight-bearing vest can carry about 36 kilograms at most. These weights are massive and can be put directly in the vest pocket.

The effect of weight-bearing vest is better than that of tying sandbags on legs or lifting dumbbells in hands, which is beneficial to bodybuilders to control their body posture. For safety reasons, the weight of the load should not exceed 20% of the body weight.

If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although they weigh only 0.5 kg, they can burn 20-25% more calories without any side effects.

Calories burned by running for 30 minutes: 2 1 1 calories.