9 the best fat burning exercise? ShutterStock 1。 Jumping rope at a speed of 120 per minute can consume 667~990 calories per hour. Such a small skipping rope really has a first-class fat burning effect! In addition, in the choice of skipping rope, you can choose a heavier skipping rope, thus increasing the training intensity of arms and shoulders.
? ShutterStock 2。 Jogging at a speed of 9 kilometers per hour can consume 554~822 calories per hour. If you run at a fixed speed for an hour, even if you are resting, your body will continue to burn fat. Coach Tamir said that if you want to achieve better fat burning effect, you can add sprints to jogging or increase the speed for a while. In addition, he also suggested that the ratio of exercise and rest should be kept at 2: 1 to achieve the best fat burning effect. For example, you can run for 60 seconds and then walk alternately for 30 seconds.
3. Intermittent movement of kettle bell Doing intermittent movement of kettle bell can consume 582~864 calories per hour. Coach Tamir suggested using kettle bells to do high-intensity intermittent exercise, which can make the fat burning effect last for 36 hours after exercise. In order to achieve the best effect, you should try to avoid rest when exchanging actions. He also suggested extending the exercise time by changing the height of the body. In terms of movements, he recommended doing three movements: swinging the kettle bell, squatting down the kettle bell and holding the kettle bell high. After completing each movement, he rested 15~20 seconds, and then continued to complete the tour of these three movements.
? ShutterStock 4。 Taekwondo Taekwondo can consume 582~864 calories per hour. Whether you are boxing at home or in a fitness class, you should remember to keep the rest time between boxing and kicking short, and try to complete the action for 90 seconds and then rest for 30 seconds.
? Ironcorefit 5。 Flywheels (which need to maintain a relatively vigorous speed) can consume 498-738 calories per hour. In order to achieve the maximum effect of burning fat, coach Tamir suggested that you should ride at your fastest speed 10 second at first, rest for 50 seconds, then ride at a fast speed 15 second, rest for 45 seconds, finally ride for 20 seconds and rest for 40 seconds as a cycle, and then increase the resistance during riding.
? ShutterStock 6。 The rowing machine can consume 452-670 calories per hour, and the resistance 150 watts. In order to achieve the maximum fat burning effect! Under the resistance of 150 watts, after training for one minute at the fastest speed, do squats, push-ups or persist for 30 ~ 60 seconds as a rest to complete a set of interval training.
? ShutterStock 7。 Climbing stairs at a speed of 77 steps per minute can consume 452-670 calories per hour. Whether you use a stair master or train stairs like Loki in the movie, climbing stairs provides a good combination of aerobic and anaerobic exercise. In addition, when doing this action, if each hand holds a five-pound dumbbell, you can also add lower body training.
? Ytimg 8。 When the glider is used in conjunction with the resistance of the glider in the eighth stage, it consumes 322-478 calories per hour. If you have been using it for a while, don't forget to increase the resistance or inclination to increase the difficulty and continue burning fat.
9. Dynamic yoga can consume 226-335 calories per hour. Among dynamic yoga, "flowing yoga" has the best fat burning effect. Coach Tamir said that by using the power of yoga to guide training, your breathing and movements can be integrated to achieve the best after-burning effect.
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