You’re going to the gym 7 days a week but you’re still struggling to to shift those extra pounds… sound familiar?
Regular exercise is important when you’re trying to shift those pounds but it’s important to remember that exercising alone won’t help you to lose weight. There are many factors which can affect how effectively you’re losing weight such as lack of sleep and stress, but the most common factor is food – what and how much of it you’re consuming. Unsurprisingly, the simple way to lose weight is by eating less and moving more - just watching our diet can help a lot to keep the unwanted weight off.
It’s important to make sure that you’re equipped with the right knowledge and equipment before you start your weight loss journey so we spoke to Delta Fitness who shared their top 6 exercises to include in your workout to tone up and burn those calories:
Air squats
This exercise is a great way to tone the legs and the bum. Not only that, but it also helps to burn around 250 calories/hour if done continuously or even 500 calories/hour if you are doing it with high intensity. Feel free to hold onto a pair of dumbbells or kettlebell's if available to make the exercise more challenging.
Bulgarian split squats
Another great exercise to help tone the legs but mostly the bum and the muscles on the back of the leg. This exercise is more challenging due to only working one leg at a time, which also requires all the stabilising muscles. This exercise alone can burn up to 450 calories/hour.
Burpees
This exercise alone can help you burn up to 10 calories per minute, so if you space your rest periods well and keep your intensity high enough, you can burn between 500 and 600 calories/hour. Probably this exercise will be the most challenging of them all.
Running
What better way to burn calories than being outside in the fresh air and enjoying an early morning jog before you start your day. The average person will burn around 75 - 150 calories per mile. However, needless to say, the faster you run the more calories you will burn. A one hour run can result in burning between 550 and 750 calories. If you are running, make sure to find the right running shoes to avoid any injuries.
Jumping Lunges
A very dynamic and explosive exercise to help tone the legs and burn a large number of calories. This movement does require some balance, however, you can start by just doing regular lunges and work your way up so that you can do them this way. This exercise will burn around 350 to 450 calories/hour. Try and take sufficient breaks between sets as it is a very high-intensity movement.
Mountain Climbers
This is a brilliant exercise for those who are not only willing to burn a ton of calories but also help tone their abs. This exercise works the core, abs and obliques at the same time as helping to burn anything between 600 and 700 calories/hour. This is a must if you are trying to get beach body ready.
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