The number of calories your body burns per day depends on your basal metabolic rate and your activity level. Your basal metabolic rate is the number of calories your body needs every day for you just to survive. You can increase your BMR by increasing your muscle mass. The more muscle mass you have, the more energy your body burns during rest. Physical activity will further increase your metabolic rate and help you burn more calories per day. The right workout will help you build your abdominal and core muscles and increase your metabolism. Do the workout three to five times a week and combine with aerobic exercise and healthy diet for even faster results.
Step 1
Warm up five to 10 minutes to prepare your muscles for the workout. You can run, jump rope or bicycle.
Step 2
Take no breaks between the exercises in Step 2 through Step 7. Perform sit-ups with an exercise ball. Sit on the ball so your feet touch the floor. Lean backward with your arms straight until you can feel your abdominal muscles tighten. Hold this position, and do 10 small repetitions. Return to the start position and repeat the move six more times.
Step 3
Get up and use a jumping rope or do jumping jacks for 60 seconds at a fast pace.
Step 4
Sit down on the exercise ball again and grab a dumbbell or free weight. Hold the dumbbell at arms' length in front of you, with your elbows bent. Lean backward until you feel your abdominal muscles tighten. Turn to the left from your waist, keeping your lower body unmoved. Return to the middle and then turn to your right. Return to the middle and repeat the exercise for a total of 60 seconds.
Step 5
Get up and clear 5 to 6 feet of space around you. The next move is what the firemen call "burpees." Start by standing with your hands by your sides. Jump up while raising your hands in the air and immediately squat down. Continue to a pushup position with your legs straight. Hold yourself with your hands and tiptoes. Do a pushup and immediately jump up to the starting position. Repeat this move 10 to 20 times.
Step 6
Grab a medicine ball and lower your back to the floor while holding the ball against your chest. Lift your upper body a few inches from the floor, and push your arms straight while holding the medicine ball. Bring the ball back to your chest and lower your body back onto the floor. Repeat the move for 60 seconds.
Step 7
Get up and do an aerobic sprint exercise. You can run on a treadmill or alternate between jumping rope, jumping jacks and burpees for five minutes at a fast pace.
Step 8
Take a two to five minute break. Drink lots of water. Repeat Step 2 through Step 7 at least two more times.
Tips and Warnings
- This workout is as difficult as you want to make it. Listen to your body and set the pace accordingly. Drink plenty of water throughout.
- Consult a physician before starting a new exercise routine. This workout is mean to keep your heart rate high through out the exercise. If at any point you feel light-headed, stop and sit.
Things You'll Need
- Exercise ball
- Medicine ball
- Dumbbell or free weight
- Yoga mat
- Jumping rope
- Treadmill
References
- "Anatomy and Physiology"; Gary Thibodeau, et al.; 2007
- Calories Per Hour: BMR and RMR Calculator
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