The best exercise routine is the one you are going to stick with. You are more likely to stick with a routine that is fun as opposed to one that you find monotonous and boring. That is why many people who set out to lose weight fail. They pick one exercise like running, and do that one exercise exclusively. Instead, burn calories doing an activity that you love.
Day 1
Start your week with a fun cardiovascular activity like cycling. An hour of vigorous cycling can burn nearly 1,000 calories for a 200-lb. man. If you care to take a more leisurely ride at a pace of about 10 mph, then you will burn approximately 350 calories. To make cycling even more adventurous, consider purchasing a mountain bike and taking it off-road.
Day 2
Basketball is a fast-moving game that burns plenty of calories. Just going outside and shooting baskets, a 200-lb. man will burn more than 400 calories in an hour. Consider playing pick-up or joining a recreation league. A competitive game of basketball will burn more than 700 calories per hour. The added benefit of basketball is that it is a team activity; exercising with friends is always more fun than exercising alone.
Day 3
Get out in nature. Getting outdoors activates a primal reward system. Your ancestors did not exercise indoors, inside a gym. Instead, they were amongst the trees and plants and animals. Grab a friend and take a hike in the woods. Hiking with a backpack can burn up to 650 calories over the course of an hour.
Results
Picking a cardio routine that is fun and invigorating means that you will keep at it week after week. If you stick to this cardiovascular routine of cycling, playing basketball, and going hiking for an hour each for a total of three workouts a week you will burn around 2,000 calories, depending on intensity. There are plenty of other activities to consider. The key is constant movement, fun and variety.
References
- NutriStrategy: List of Calories Burned During Exercise
- "The Primal Blueprint"; Mark Sisson; 2007
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