Jakarta, CNN Indonesia —
It’s no longer a secret, physical activity known to help the body burn calories for lose weight.
The movement that burns the most calories can start from simple activities such as walking to high-intensity exercise (HIIT).
The amount of calories you want to burn will vary according to each goal. The key is routine and discipline to keep moving.
Reported Healthline, here are some moves that you can try. Some of these movements are considered effective in burning calories with a duration of exercise of about 30 minutes per day. Performing a number of these movements regularly can be an effective way to burn calories.
1. High-knee running
High-knee running is a cardio exercise in which you run in place while lifting your knees up and down at arm level. This movement can burn about 350 kcal.
2. Butt kick
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Illustration. High-knee running be one of the most calorie burning movements. (iStockphoto/Kiwis)- – |
Butt kick still includes cardio exercise. The movement is like running in place, but the heel of the foot is directed to touch the buttocks. exercise butt kick able to burn 240-355 kcal.
3. Mountain climbers
Movement mountain climber looks like when you are climbing a mountain. This movement is enough to burn calories equivalent to a butt kick, which is 240-355 kcal.
4. Swim
Doing swimming along with aerobic exercise in water can increase muscle strength, heart, lungs, blood flow, while burning energy around 198-294 kcal.
5. Static bike
The movement that burns the next most calories is cycling in place using a stationary bicycle. This movement is claimed to be able to shed 210-311 kcal.
6. Sprint
Sprint or sprint should be done after high-knee running or jumping jack as a warm-up. This method makes combustion more optimal. This movement can throw 240-355 kcal.
7. Take a leisurely run
Running leisurely for 30 minutes without stopping is also effective at burning calories. Although not large, only about 10-16 kcal, but if you do it regularly, you will waste more calories.
8. Walk
 Illustration. Walking is also one of the most calorie-burning movements. (iStockphoto)-– |
Walking around the house is a simple movement that can burn calories. Although not much, which is 3-4 kcal, you can do it more regularly or every day to get maximum results.
9. Aerobics
Aerobic exercise not only helps burn calories by 6-9 kcal, but can nourish the heart and improve mood, thus giving a pleasant effect.
10. Jumping jack
Jumping jack is a jumping motion that is repeated before doing high-intensity exercise. 30 minutes duration jumping jack can burn 8-11.8 kcal.
11. Jump rope
Jumping rope or jump rope including fairly easy movement. Doing it for 30 minutes can burn 7.6-9.8 kcal.
12. Crunches
Crunches This is done by lying down, lifting the bent leg and knee, then moving it while lifting it repeatedly. This exercise can burn calories about 100 kcal.
The above movements can be dangerous for someone who has experienced an injury. You are advised to consult a doctor first.
 Illustration. As one of the movements that burn the most calories, crunches performed in a lying position. (istockphoto/ ArtistGNDphotography)-– |
The above movements also do not always have to be done for 30 minutes if it feels heavy. You can adjust and do it slowly.
In addition to doing the movement that burns the most calories on a regular basis, also live a healthy and balanced diet to achieve weight loss goals.
(avd/asr)
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