Contents
1
1. High Intensity Interval Training (HIIT)
2
2. Run
3
3. strength training
4
4. Crossfit
5
5. Jumping rope
6
6. Swimming
7
7. EMS training
8
8. Zumba
9
9. Rowing
10
10. Boxing
Contents
1
1. High Intensity Interval Training (HIIT)
2
2. Run
3
3. strength training
4
4. Crossfit
5
5. Jumping rope
6
6. Swimming
7
7. EMS training
8
8. Zumba
9
9. Rowing
10
10. Boxing
1. High Intensity Interval Training (HIIT)
HIIT is the secret weapon par excellence when it comes to maximum fat burning. With this highly intensive interval training, short, crisp stress phases alternate with active rest breaks. Due to the high intensity, your metabolism really gets going. Studies show: With HIIT you not only burn a lot of calories during, but also hours after training.
2. Run
Running is and remains one of the best sports to lose weight. It is simple, feasible and super -effective everywhere. Due to the continuous jogging at a moderate pace, you burn a lot of fat. In addition, your endurance will be improved and your cardiovascular system is strengthened.Tip: Slowly increase. Start with a relaxed jogging and increase the pace and duration of your runs gradually. 3-4 times a week for 30-45 minutes is ideal for losing weight.
3. strength training
Many underestimate the importance of strength training when losing weight. It brings several advantages: the muscle building increases your basic metabolism. That means you burn more calories even in peace. In addition, defined muscles ensure a tighter, slimmer look. Perform full-body training with exercises such as squats, push-ups, cross lifting and rowing 2-3 times a week. Use devices, dumbbells or your own body weight as resistance.
4. Crossfit
CrossFit is a mix of endurance, strength and mobility training and really makes you sweat. The highly intensive, varied training pushing your metabolism and just leaving the pounds. The functional exercises use large muscle groups and thus burn a lot of calories. Crossfit is not for beginners and requires some practice. At first, be sure to guide you by an experienced trainer to avoid injuries.
5. Jumping rope
Jumping rope is an underestimated sport when it comes to losing weight. You can burn a lot of calories with the little helper. 10 minutes of jumping rope can be as exhausting as 30 minutes jogging! Try to jump 3 times a week for 15 minutes each. Vary between fast and slow jumps and gradually build up more complex jumps. So it never gets boring!
6. Swimming
Swimming is the perfect weight loss sport for everyone who likes it. The water resistance uses all muscles without the joints being loaded. Depending on the swimming speed, you burn up to 500 calories per hour. Interval swimming is particularly effective. Change between fast, intensive paths and slower active recreation phases. This also gets your metabolism to trot.
7. EMS training
EMS stands for electrical muscle stimulation. The muscles are stimulated to work by electrical irritation while you perform your exercises. This makes training particularly intense and effective. In 20 minutes of EMS workout you burn as many calories as in an entire hour of conventional strength training! EMS training is so effective that one unit is sufficient per week. It shouldn't be more to avoid overload.
8. Zumba
If you want to combine fun and sweaty training, Zumba is just the thing. You dance away from the pounds for Latin American rhythms, by the way, endurance, coordination and mobility are improved. Powers can burn up to 600 calories for an hour. Above all, the fast change of direction and constant being in movement make Zumba so effective. Find a group with a motivating trainer and let yourself be carried away by the music!
9. Rowing
Rowing, whether on the water or the indoor device, is a real power package for losing weight. 80% of the muscles are claimed, especially legs, buttocks, back, shoulders and arms. Due to the complex movement, you burn up to 800 calories per hour - more than with most other sports. Tip: Pay attention to a clean rowing technology with leg insert. This is the only way to pull out the full potential of this sport and protect your back.
10. Boxing
Boxing is a high intensity training par excellence. Due to the fast, explosive movements and the high heart rate, fat burning is enormous. At the same time, shoulders, arms, chest, legs and core are strengthened. That makes your body slim and defined. In addition to the physical, the psychological effect is also not to be despised: boxes reduce stress, strengthen your self -confidence and make it clear again. An all -round perfect training for losing weight!
