7 Exercises That Burn The Most Calories

They say any exercise is better than none, and it’s true. But some workouts are proven to have better results than others in a shorter space of time. Switching your morning run to interval training for instance, is a weight-loss no brainer if you want a beach-ready bod in a matter of weeks.  

Mindless machine use may tone a little, but it takes intense workouts to seriously sculpt and shred the pounds. Here are 7 exercises to get you started.

HIIT

HIIT (or High Intensity Interval Training) is ideal for those who want to get trim on a tight schedule. This workout consists of high intensity exercise teamed with short periods of rest. Alternating bursts of intense exercise with recovery segments burns fat super-fast, offering a maximum, full-body workout in no time at all.

Have a spare 15 minutes? Hit the streets and sprint for 30 seconds, followed by jumping jacks, skater lunges or jump squats for 30 seconds, and then rest: a brisk walk or jog for 30 seconds. Approach it at a 2:1 ratio; two high intensity exercises vs. one rest. Repeat the pattern, gradually increasing your exercise times minute by minute, matching it with the same amount of rest, e.g. two minutes running, two minutes skater lunging, two minutes rest.

Not only does interval training burn calories incredibly effectively, it also promotes excellent cardiovascular health. Pushing your heart to the limit improves your cardio ability and keeps it and strong, ready for the next workout.

Kettlebells

If you want to lose the pounds celeb style, invest in a kettlebell – they’re the training tool of the moment. The likes of Kim Basinger and Jennifer Aniston swear by this workout to stay slim.

The weight of a kettle bell isn’t evenly distributed. This in turn makes your stabiliser muscles work that bit harder, targeting key areas like the core, arms and bum for maximum toning effect.

And it doesn’t just sculpt; in one 20-minute workout you can burn approximately 300 calories! Incorporate them into your favourite exercises. The ‘Russian kettlebell swing’ is great for the glutes; simply stand up straight, feet hip-width apart, bend the knees slightly and slowly (and safely) swing the kettlebell between your legs for 20 reps. Other moves to try: the kettle bell lunge press, the Russian twist and the figure eight at 20 reps a go.

Kickboxing (REX)

Kickboxing

Blast the calories with kick boxing. It’s great for releasing pent-up aggression whilst also strengthening your core and improving your balance. Unlike running, kickboxing enables you to tone and trim muscles you wouldn’t ordinarily use, working both the upper and lower body.

Importantly, it’s also amazing fun, giving you greater incentive to stick at it. According to the American Council on Exercise (ACE), ‘women can burn between 350 to 450 calories’ during a kickboxing session. Punch away the pounds – it’s the perfect stress-buster.

Skipping

If you’re bored of the gym, try playground tactics and dig out the skipping rope. Skipping isn’t just for children, and works almost every muscle in the body – bringing you closer to your weight loss goals with every jump. It also gets the heart pumping, which is essential for burning calories fast. In an hour, there’s the potential to burn a massive 750 calories says the National Institutes of Health.

Have fun with it! Vary your skipping with different speeds, moves and intensities. Hop, cross-skip or double up with a partner if you’re brave enough. And even if you haven’t got a skipping rope, jumping jacks are a great muscle workout, wherever you may be.

Swimming

Don your cap and take a dip in the pool – swimming can burn between 500 and 700 calories an hour. As a low- impact sport, it’s one of the best exercises for the body; toning and strengthening key muscles without causing any harm. If you suffer from any musculoskeletal conditions, swimming is the calorie-burning exercise for you.

Breaststroke or front crawl, they both work every muscle; sculpting your arms, legs, abs, the lot. 

Cycling

Beat the morning traffic and commute by cycling. It’s one of the best cardio exercises around, especially if you want to perfect those pins. Unlike running, cycling targets the hip and leg muscles worked during squats / leg presses, promoting tight, toned thighs and glutes.

It’s perfect for all ages, and can burn up to 700 calories in a one-hour ride. If stationary bikes aren’t your thing, pedal with friends and make it sociable. Half hour sessions two to three times a week enhance strength and endurance, improve cardio fitness levels and shred the pounds all in one.

Walking

Never underestimate the power of walking. It tones and trims the belly fat without you even noticing. It strengthens bones, helps the heart and is a lot easier on joints than many other exercises.

You can always up your game and increase your climb with a good hike. Out in the fresh air, it works muscles that you can’t even with a treadmill incline. And don’t be afraid to bring a little support. According to The Cooper Institute, ‘Nordic poles’ can help you burn up to 20 per cent more calories when walking. Or get the heart pumping with a stepping machine. It boosts the metabolism and the calories fly off!.

Ref:  https://sg.sports.yahoo.com/news/7-exercises-burn-calories-090000570.html

7 exercises for a flat stomach

Reverse curl

To do this exercise you will need either a Swiss ball or a medicine ball. The Swiss ball is easier to use, so if you want a challenge and have the strength, use the medicine ball instead. To do this exercise lie on your back, holding the Swiss ball or the medicine ball between your calves and thighs. With the ball firmly between your legs, pull your knees up towards your chest and squeeze your lower abdominal muscles. You can improve your stability using your arms, by keeping them flat on the floor.

This abs exercise will help you to tone-up that troublesome lower stomach area.

The plank

To do this exercise lie flat on your stomach, placing your forearms on the floor. Then, press down through your forearms and push your self up – using your toes as support - until your head, neck, back and legs are in a straight line.

This is an excellent flat stomach exercise because it strengthens your inner core muscles and burns more calories in comparison to to other abs exercises, such as sit ups. This is because to do the plank you have to engage the muscles in your legs, arms and behind too.

Boat pose

If you want to try a tough flat stomach exercise you should opt for the boat pose. Doing this yoga pose regularly will quickly whip you into shape. To begin, sit on the floor with bent knees. Lean back slightly and then bring your legs up and straighten them until your body forms a V shape. Your arms should be stretched out and parallel to one another. Keep your palms facing inwards. Remember to engage your abs muscles whilst doing this exercise and keep your stomach relaxed and flat. 

This is a fantastic abs exercise because it targets and tones your lower-belly, which is a problem area for lots of people.   

Mountain climber

To perform this exercise get into the plank position and pull your right knee inwards towards your chest. Then straighten your leg and return to the starting position. Now, repeat the exercise using your left leg.

As well as getting a decent cardiovascular workout when doing these mountain climbers, you will also workout your abs because in order to do this exercise you have to engage your core.

Medicine ball slam

For this exercise, you will need a non-bouncing medicine ball. Using both hands, lift your medicine ball above your head and place your feet shoulder-width apart. Your knees should be slightly bent. Now, explosively bring the ball down, bending at the waist and throw it at the floor. When performing this exercise you should not lose your balance or your posture. If you do, it might be because the medicine ball you are using is too heavy.

The medicine ball slam is a total body exercise that strengthens your core stability and will help you to tone up your tummy.

Bicycle crunch

This exercise is a must if you want a flat stomach. To begin, lie on your back. Place your palms beneath your head and lift your legs until they are positioned at a 90-degree angle.  Keeping your right hand on your head, twist your body, bringing your right elbow towards your left knee. Alternate then, bringing your left elbow toward your right knee.  Do not rush this exercises. To get maximum results this exercise needs to be executed slowly. 

The bicycle crunch targets your lower abs and your obliques.

[Simple tweaks to ensure the best workout ever]
[Playboy Bunny workout for Gymbox - our review]
[Are you addicted to sugar? How to quit the sweet stuff]

Skipping

As well as doing abs exercises, if you want a flat stomach you should try to incorporate some cardiovascular exercises into your flat belly workout. Although running, cycling and swimming are all excellent forms of cardiovascular training, skipping is useful because it can be performed indoors along with your other abs exercises. Although you have most probably skipped before, skipping for fitness requires you to work on your technique. One key thing worth noting is that you only need to lift your feet a few centimetres off the ground each time the rope passes. Also, make sure your ‘twirling’ action comes from the wrists rather than the shoulder.

Cardiovascular work is essential if you want a flat stomach because it helps you to burn calories and lose weight, which in turn will help to reveal your abs and flatten your stomach. However, skipping also works your transverse abdominis, rectus abdominis and your inner and outer obliques. 

Ref:  http://sg.sports.yahoo.com/news/7-exercises-flat-stomach-060000664.html