How to burn 400 calories. Cycling burns. How many calories does abs burn

Have you managed to lose weight for the upcoming holidays? If not, we tell you how you can “finish off” the remaining extra pounds with simple, accessible exercises. We'll show you how to burn 1,000 calories, and all you have to do is figure out how much more you need to work out to lose. excess weight.

To begin with, let's figure out how much weight we lose by burning 1000 calories. If there are about 7716 calories in 1 kg of fat, then by burning 1000 calories, we get rid of approximately 130 g of fat. Not bad! It just remains to figure out how much you need to sweat for these 1000 calories and whether it is possible to burn so much in one workout.

We take the most accessible and popular types of physical activity and count.

How to burn 1000 calories: running

Running is the easiest and effective method burning calories. If you run at an average pace, then to burn 1000 calories, you have to run for 2.5 hours. For greater efficiency, it is better to run over rough terrain or run uphill - this way calories are spent more intensively.

To lose weight due to fat, during exercise, try to keep your heart rate in the fat burning zone - this is 60-70% of your maximum heart rate. For this, it is best to use special trackers.

Running burns:

450 kcal - 1 hour

1000 kcal - 2.5 hours

How to burn 1000 calories: cycling

Organize rides with friends. In addition to spending calories, you will train your legs and relieve tension from your knee joints. To burn 1000 calories, you have to ride for 3 hours and 42 minutes.

Cycling burns:

270 kcal - 1 hour

1000 kcal - 3 hours 42 minutes

How to burn 1000 calories: skipping rope

Jumping rope is a very effective cardio workout. You can perform them not only on the street, but also at home. Calorie consumption depends on the intensity of the exercise, and on weight. On average, 9 calories are consumed per 1 kg of weight. So consider: in 1 hour with a weight of 60 kg you will use up about 600 calories. So, in order to burn 1000 calories, you have to jump for 1.5 hours. But you will have tightened buttocks, trained muscles of the back, abdomen and arms.

Jumping rope burns:

600 kcal - 1 hour

1000 kcal - 1 hour 36 minutes

How to burn 1000 calories: burpees

Burpees are considered one of the most effective cardio exercises. Performing them, you use all the muscles of the body. One burpee burns 1.4 calories. It takes 714 burpees to burn 1,000 calories. Not an easy task! But add burpees to your regular workouts and you will burn calories more efficiently. For 10 minutes of doing burpees, you can burn about 140 calories.

Burpee burns:

1.4 kcal - 1 burpee

1000 kcal - 714 burpees

How to burn 1000 calories: walking

This is the easiest exercise stress. An hour of walking at an average pace can burn 200 calories. To burn 1000 calories, you have to walk for 5 hours. Calories are expended more intensively when walking on an uneven surface or uphill, or when accelerating.

Burning 1,000 calories in one workout is possible, though not easy. Factors such as gender, weight, age, metabolic rate, and level of physical training. With a weight of 50 kg and 80 kg, calories are consumed differently. The best advice is to approach weight loss wisely. Strive not to burn as many calories as possible at a time, but to ensure that the workouts are not periodic, but regular. At the core it should be

morning routine

On brushing your teeth and 5 minutes of washing in the shower you will spend about 20 calories. And if you add another 30 seconds of dousing with cool water, you will burn exactly the same amount.

10 minutes intensive charging you will burn about 80 calories. By singing along to your favorite songs while exercising, increase your calorie burn by up to 100! Another 10 calories can be won if you jump rope for a minute. But yoga lovers, who are used to practicing calmly and measuredly, will burn about 80 calories in half an hour of practice.

home life

Few people like wash the dishes, but think of it as another test of your willpower, as well as a sure way to burn 35 calories in 10 minutes. If you also dance at the same time, you will burn from 20 to 50 calories.

Washing by hand is not for you? But get underwear from the washing machine, hang it up, and then you still have to sort and fold it. Voila - minus 35 calories for 15 minutes of useful work! And if you iron your clothes on this day, you will burn almost 80 calories in half an hour.

Once the cleaning has begun, you can spend half an hour on dusting and putting things in their places. The result is minus 80 calories and shining cleanliness in the house! Another 15 minutes vacuuming is 50 calories, and in half an hour mopping burn 153 calories. For those who went into a rage: 2 hours of "general" cleaning with the removal of rubbish from the apartment - minus 900 calories. The result is so amazing that you can not go to the gym!

If you live in your own house, you have to remove the snow, then tidy up the lawns. An hour of such work will save you from 330-450 calories. Sometimes you can even wash your car yourself - saving money and minus 65 calories in 15 minutes!

About 180 kcal can be burned in an hour and a half of cooking. Remember the benefits of healthy foods, and add spices to your food that help burn fat. While dinner is being prepared, drink green tea - it causes the body to burn more calories.

Rest with benefit

After such active maneuvers and fixing the result, you just have to refrain from heavy and high-calorie foods and allow yourself to rest. Even if you decide to watch TV, you can burn 72 calories per hour. By adding light exercises in the form of balancing on a fitball or swinging your legs, you can burn up to 200 calories while watching a movie.

Active games with children- This pleasant stay and minus 100 calories for every 10 minutes of fun together. If your child is still small, take the stroller to the park - you will use about 280 calories per hour.

shopping- Another way to relax, in the process you will spend about 152 kcal per hour. Use the stairs while walking in the hypermarket: 5 minutes - 50 calories.

take a walk with the second half in the park - together you will burn 130 kcal each. Enjoy kissing - 25 calories in 10 minutes. And if you go to sex - estimate the energy consumption at the rate of 200 calories per hour!

Did you know that 8 hours of sleep burns about 476 calories? This is another reason why you should get enough sleep! If you sleep in a cool room, you will feel more alert in the morning, and you will also burn 35 extra calories overnight.

Be sure before bed read useful materials or a book chapter - spend 33 calories in 15 minutes. And if you get a 15-minute massage, you will not only get a feeling of lightness in the body, but also burn 33 calories.

If you want to lose weight, remember that you need to burn more calories than you eat. If you stay active all day and watch your diet, it will be very easy to part with those extra pounds! And you don't even have to go to the gym to do it.

How can you burn more calories per day and what can compensate for your weight loss? Ever considered how much fat you accumulate without doing any physical activity?

Do you know how many calories you have to burn to lose one 1 kg of weight per day? There are many ways to burn calories. But before you change your diet drastically or before starting any exercise regimen, you must have a plan.

Understanding the path to your weight loss goal is the first step to losing extra pounds. There may be many reasons around us that will have overweight and each person has their own set of parameters to burn calories. A heavier person, for example, will burn more calories than a thin person.

Likewise, an athlete will burn more per day than average person spends during normal physical activity. And cutting down on sugar and fat is a good choice, there's more to it than just eliminating a few foods from your diet.

How to burn 3000 calories a day

To burn 3000 calories per day, you need to eat much less than our current models! This means that you must adjust the appropriate amount of calories in your diet before you can reach your goal. A healthy adult requires 2,000 calories for basic bodily functions. Everything you have above is used for walking, talking, working and other regular activities.

Interestingly, 3500 calories is about 1 kg of fat. So, in order to lose one kg of fat, you must burn 3,500 more calories than you consume. In addition, if a person consumes 3500 calories and does not have any physical activity, this will contribute to excess fat equal to one kg.

To start with weight loss, it is worth focusing on reducing calorie intake and intense training that burns about 1000 calories. This will create a calorie deficit that will allow you to immediately start burning fat. It should take a week to burn kilos of fat in this manner. In addition, beginners tend to burn fat faster compared to regulars.

1 Kilogram per day

If losing a whole pound in one day is important for some reason, here are some intense activities that help.

Running: very effective exercise, running burns 850 calories per hour. However, you must work out for 4 hours to burn 3,000 calories;
Cross-country skiing: Intense one hour session burns 1100 calories;
Swimming: Swimming intensively for an hour helps burn 700 calories;
Squash: The sport burns 850 calories per hour;
Bicycling: Cycling intensely for an hour and burns 850 calories;
Boxing: Boxing burns 800 calories an hour.

Other similar activities that help burn calories include cycling, rock climbing, dancing, Pilates, weightlifting, and yoga. Any of them need to set aside 4 to 8 hours to effectively burn 3,000 calories.

Zero calorie foods

Healthy eating is important part weight loss goals, whether even fast weight loss. You need to make sure your body is getting the nutrition it needs despite the calorie reduction. Eat vegetables and whole grains that are high in fiber but low in calories. It is better to have zero calorie foods like apples.

Every time I study the energy content of various foods (especially tasty ones), I am amazed at the glaring imbalance between the rapid accumulation of calories and their terribly slow burning. We can eat just one tiny chocolate bar without even noticing this process, and then pay for long hours in the gym for this little pleasure. It is enough just to sit at the festive table once, and after that you will have to register for the nearest one for a long time. No, this is terribly unfair! But there is a way out of this situation.

1. Stairs and burpees

There is no better way to get a full body workout than interval training. Combine exercises of different intensity for maximum results in the most a short time. For example, try going up the stairs, doing a few burpees at the top, and then going down. Repeat this for 10 minutes.

2. Climbing

You can walk and run quite successfully on level ground, but when you try to climb up a sheer wall, you will find that this is quite a difficult task. This will not only help you burn about 118 kilocalories in 10 minutes, but also show how important your extra weight really is.

3. Exercise bike

An intense workout on the machine, which includes segments of normal intensity and sprints, will help you burn 139 kilocalories in 10 minutes.

4. Football

You won't expend a lot of energy just standing on the pitch, but intense tackling, acceleration and dribbling will deprive you of 107 kilocalories in 10 minutes. Also it's great because it includes a lot various movements not only for the legs, but also for other muscle groups.

5. Dumbbells

Simple dumbbell exercises performed at the maximum intensity level can load you in 10 minutes almost like a long workout. Various jumps, and swings with weights will help not only lose extra pounds, but also gain beautiful muscles.

6. Skipping rope

There is no better way to get your heart rate up without leaving your seat than by jumping rope. If you do this even at a moderate pace (this is when you can still talk in the process), then your body will lose about 107 kilocalories in 10 minutes. Of course, many people will not be able to jump for that long, so try doing it for 40 seconds, and then rest for 20 seconds. And so 10 times in a row.

7. Step

Step aerobics is still one of the better ways burn a lot of calories in a small amount of time - up to 107 kilocalories in 10 minutes. This is intense aerobics using any stand imitating a step. The movements performed during the training process are completely natural and accessible to anyone, regardless of health status and level of training. In addition, this type of physical activity does not require expensive equipment - it can be easily done at home.

8. Jumping

You won't need any plyometrics equipment at all, but with them, you can lose about 100 kilocalories in 10 minutes. Plyometric exercises use explosive, fast movements to develop muscle strength and speed. One of the main exercises of this technique is the deep jump.

9. Martial arts

You may not be a great fighter, but heavy punching with a punching bag will take you 107 kilocalories in just 10 minutes. Want even more results? Then put on gloves with weighting agents and you can leave up to 300 kilocalories in the gym in 22 minutes.

10. Acceleration

If you're already into a sport but feel like you're not making progress, then try adding speed intervals to your regular workout. Find a hill and run up it while jogging, try to swim as fast as possible during a pool workout, or speed up while skating. Make sure that small bursts of high intensity are followed by small bursts of rest, as outlined in the tabata protocol.

Hello my dear readers!

We all dream of staying healthy, young, beautiful, fit. The key to all of the above has always been and will be healthy eating and a physically active lifestyle. Today we will just talk about how to burn 1000 calories at home and how to keep yourself in great shape all the time. Go.

There is one very good formula that helps keep your body in great shape. This formula looks like this: 50%/50%. What is it, you ask me. And here's what.

A person needs a certain number of calories per day for normal life. It can be 1800-2200 kcal. It all depends on personal information. For example, from growth, health status, and so on. (yes, you can easily calculate your rate). So, 50% of this daily rate should be spent inside our body on various metabolic processes. The remaining 50% - physical activity. That's the whole formula. Adhering to it, excess weight will never overtake you.

But if it is not possible to burn everything according to these rules? Then 50% of the calories received will hang in the body. And after a while it will accumulate a large number of unused, which will turn into extra pounds.

Even if at work or doing daily chores around the house you spend no more than 600 calories. That 500 will still remain. If only 500 of them accumulate per day, then in a week there will be 3500 of them.

How to burn 500 calories at home or all 1000 per day? The answer to this question is simple. Take a piece of paper, write "500 calories" or "1000 calories" on it and burn it over a candle. Done 😉

The best and long-term result, as always, can only be achieved through physical education. But physical education can be not only in the gym. Let's talk about how to burn calories at home.

Exercise and you will be happy

Sometimes home workouts are just as effective as workouts with a trainer. Moreover, now you can buy special training programs, see different types online exercises. The most important thing is the desire and positive fighting spirit.

In addition, there are also home exercise equipment, simple household chores and other activities that can help you burn 1000 calories without leaving your home!

We connect home exercise equipment

Treadmill. I already wrote about all the pros and cons of running and. But it's not always possible to run outside. Then the simulator will help. Home workouts on the treadmill are not only good for weight loss, they have a healing effect on the entire body. With an average load, 633 kcal will be consumed in 60 minutes.
Exercise bike. Great option. Although it’s not as fun as it is, it’s easy to adjust the load on the simulator. And so that it is not boring, you can combine training and something pleasant. For example, I listen to audiobooks. Or you can pedal in front of the TV and watch your favorite series. Oh, if you attach a dynamo machine to an exercise bike, you can also generate energy 😀 You will use 432 kcal in 1 hour of cycling. Be sure to forgive.

Ellipsoid. One of my favourites. In it, the load is much more intense than when walking or running. With the help of levers, the back and arms also work. At an average pace, 600 kcal is consumed in 60 minutes. Read.
Rowing machine. This trainer is used for power loads as well as for cardio. It works very well on all muscle groups at once. You turn on your favorite music and imagine that you are paddling down the river. And the sun is around, the birds are singing ... I was daydreaming 🙂 So, 432 kcal is burned in 60 minutes of rowing
Rope jumping. To get rid of 648 kcal you have to puff for 1 hour. For me, this is not suitable for everyone and you get tired of jumping up and down for a long time.
Hoop (aka hula hoop). It was calculated that when twisting a hoop (not the heaviest) at an average pace in 1 minute, you can lose 10 cal. If the hoop is an addition to others strength exercises, then it is very good result. Practice every day for 10-15 minutes a day, and after 2 weeks you will reduce your waist by 5 centimeters. I wrote about him separately.

Instead of running. No desire to run on the simulator? Boring and monotonous? Get home a simple game like Dance Dance Revolution. You connect it to a computer or a TV set, lay a special platform on the floor and start moving to the music. This game imitates rhythmic dance moves. Remember, in the movie Wasabi, Jean Reno performed such amazing pirouettes on a slot machine. It turns out that such a thing can be put at home and effortlessly burn calories 🙂

I found a video where a girl dances so cool that she wanted to :)

And here's another mother and daughter, too, "light".

The game is tantamount to an intense jog. In one minute, 10 calories are consumed. This is a shock cardio session at a convenient time, without leaving home. You can also take the child for a while with funny dances. And you will spend 600 kcal in 1 hour.

My husband said he would give me money for this. Hooray! 🙂 Sometimes it's really too lazy to drag yourself to the gym, especially when it's cold outside, which better at home work out. I already found it on AliExpress (only their names are crooked ...):

1 603 rub.

To the store
aliexpress.com

Let's let it down results how long does it take to lose 1000 calories when exercising on simulators. The data is exemplary. It all depends on your weight. At more weight more calories are burned.

It turns out that in 1.5 hours on some simulators you can lose the cherished 1000 calories

Aerobic exercise

I singled them out in a separate category from simulators. With aerobic exercise, exercise is performed at a "medium" or "low" intensity. Helps to lose weight and strengthen the heart.

Yoga. Many exercises are aimed at strengthening the muscles of the back. At breathing practices there is a massage internal organs. Breathing, relaxation and harmony with yourself. Here are 3 basic tenets to start doing yoga at home. Such lessons. For 60 minutes of yoga - minus 252 kcal. Performing at home to calm music calms down and relaxes. And it can be very beautiful:

Dancing. Work out to your favorite music at home. Pleasure and buzz are provided 🙂 Slow dances will help you spend 180 kcal in 60 minutes, and 396 kcal with fast dances.
Fitball. I love very much. From the outside it seems that it is easy to deal with the ball. In practice, you must constantly keep coordination and muscles in good shape so as not to fall off it. Especially good exercises for the press, which are among the three most the best exercises specifically to the abdomen.
Aerobics. Also in Ancient Greece doing rhythmic gymnastics. There are so many varieties that it is impossible to count. But if in terms of calorie consumption, then when exercising at an easy pace, 360 kcal are burned per hour, and with intensive 432 kcal.
Step aerobics. Perhaps this is one of the most energy-intensive types of training. Even with light load 432 kcal is easily burned per hour. And when intense workout already 648 kcal.

All you need is a simple platform with the ability to change the height level. Those who have tried will confirm that after a workout, “at least wring out the towel.”

Let's sum up aerobic training summary at an easy and intense pace.

Tips for increasing the effectiveness of home workouts

Proper breathing is the key to your success: inhale through the nose / exhale through the mouth;
Make sure that the exercises are performed correctly;
Regular exercise is best. It is best to set aside a few days a week for classes. This will put your body into a physically active mode;
Do not allow dehydration of the body, drink a glass of water before classes;
Chocolate also best friend athletes, but not milky, but bitter. A small bite will energize you and help you burn calories faster;
Training can be supplemented with special sportswear which will speed up the process of losing weight. For example, you can play sports in;
With additional weights on your legs or arms, you burn calories faster.

Remember that active sports can be used not only for weight loss, but also for maintaining health. Sports have a positive effect on respiratory system, on the cardiovascular, increases metabolism, performance, helps in the fight against stressful situations. As a result, overall well-being improves significantly.

Daily activities or household chores

What if you don't have time to exercise? Is it really necessary to forget about a good figure forever? In no case! Go about your daily activities, be active and you will also lose calories.

List of daily activities and the number of calories burned per hour:

The indicators were calculated with a girl's weight of 60 kg. For a different weight, the consumption will be different. The more you weigh, the more calories you burn.

The best workout for 1000 kcal

After evaluating all kinds of workouts at home for myself, I decided that I would rather buy an elliptical trainer. And every day for half an hour to twist. And sometimes in the mood to dance on Dance Dance Revolution.

If you are still wondering "how many calories to burn in order to lose weight and how to do it correctly", then believe me, no one-time work to the point of exhaustion will replace a regular daily workout.

How do you deal with extra pounds? What are your ways? Share in the comments. It is very interesting to me. to my updates to be aware of the release of the most interesting articles of my blog 🙂