Burn 300 calories with these two exercises!
t is important to gradually build up strength training and not start too hard. When you increase strength and muscle, you can use more weight.
Body movement is one of the best ways to burn those extra calories that store your body in the form of fat. These additional calories ultimately cause weight gain.
Today there are millions of ways to practice regular exercise and it's a long time to go to the gym to get some movement every day. You can even go outside the house for a few minutes a day to get the heart rate a little bit in a small space and that excess fat that you bother to burn.
In this article, therefore, we share a short training schedule that you can do at any time of the day and will help you burn up to 300 calories in a short period of time. Want to know what this training plan is and how to apply it at home?
What you need before you start
Before you begin with this training schedule, you will need to buy a kettlebell. Do you know what that is?
A typical kettlebell consists of a heavy iron of solid iron with a handle made of the same material, which makes the heavy ball easier to use. This usual training equipment can usually be bought in weights that vary between five and fifty kilos.
Most people who choose to use a kettlebell start at 5 pounds and slowly build this weight.
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What exercises can you do?
Thanks to the energy and power it takes to move the kettlebell, it is possible to burn between 300 and 350 calories in just a few minutes.
It is especially important that you perform these movements correctly and that you finish each set without interrupting it.
Exercise No. 1
- Stand upright with your feet on shoulder width and point your toes at a 45-degree angle.
- Put the kettlebell on the ground, between your feet.
- Squeeze down and grab the kettlebell with both hands on the handle.
- Push your heels firmly against the ground, till the kettlebell against your torso and hold him for a few seconds against your chest.
- Do this exercise three sets of ten repetitions.
Exercise No. 2
- Stand upright with your legs wide apart.
- Swing the kettlebell back and forth between your legs.
- Continue to wake about five to ten minutes in succession. Take a three-minute break and repeat the same two more times, so you finally made a total of three sets of five to ten minutes.
Tips for best results
For both exercises, we recommend starting a five to six-kilo kettlebell or even less. Use this weight until you have mastered the exercise. When you think you're getting some extra weight, you can start with seven or ten kilos.
To keep a tight rhythm while doing these exercises, it's wise to turn on some music or at least have a tune or rhythm in your mind.
Number of sets
We recommend that you do two or three sets of both exercises and then wait two to three days before doing the exercise again.
Number of repetitions
The number of repetitions depends largely on how much time you have and how well your physical condition is. It is wise to do at least ten repetitions in each case of each exercise; Less than ten is really too little effort. The best would be to start ten repetitions and increase it each time.
Duration of your workout
Your first workout does not have to be long, depending on how well you are able to lift the weight. However, the second or third workout should take a little longer, at least five minutes, and try not to move even after these five minutes.
Your goal should be to eventually have a workout of twenty to thirty minutes.
Interruptions
Interruptions between your workouts are important, but you must apply them correctly.
On the days you do not work out, it's not your intention to do nothing and just sit on the couch all day long. It's better to do some light exercise on this day like walking a bit, to prepare for your next workout.
Intensity
In order to burn as many calories as possible with these exercises, it is your intention to perform the exercises with a lot of intensity. In the beginning, it may seem a bit long to repeat the exercises, but with a little practice, you will definitely achieve your goals.
Location
The advantage of these exercises is that you need little space to carry them out. However, the place you choose is important. The substrate should be hard and the space free of noise and other forms of distraction.
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