To lose weight, you need to burn more calories than you take in. Exercising, including aerobic activity like jogging, walking, jumping rope and swimming, along with strength-training activities such as lifting free weights or using plate-loaded machines, can burn hundreds of calories. This can lead to weight loss, chronic illness prevention, a toned physique and improved appearance.
Interval Training
An interval training routine can burn more calories than constant, moderately intense exercise, and it takes less time. Interval training refers to inserting short bursts of high intensity exercise into a moderately intense activity. A 2007 study published in the "Journal of Applied Physiology" found that after an interval training routine, the amount of calories and fat burned in 60 minutes of bicycling increased by 36 percent. One example of a free interval-training workout is to run on a treadmill at low intensity for five minutes followed by five minutes of high intensity running. Repeat these steps once and end the workout with five minutes of low intensity running. If you're new to aerobic activity, work up to the five-minute increments by running in one-minute increments, then two, and so on.
Circuit Training
Circuit training refers doing a variety of exercises interspersed with short bursts of high intensity cardio activity and very little rest between stations. A 20 to 30 minute circuit-training routine burns a significant amount of fat and calories, increases cardio endurance, works out specific muscle groups and continues burning calories after you're finished exercising. For one minute, do bench presses with free weights, squats, pullups, lunges, bicep curls, tricep extensions, leg extensions and leg curls. Every third exercise, bike or jog in place at high intensity for three minutes. At the end of the routine, do two minutes of situps, then two minutes of crunches. Follow this routine with stretching. Do not rest between activities.
Burn Calories
Burning fat and calories for free does not require extreme measures, but rather, a commitment to work out at a moderately intense level most days of the week. One pound is equivalent to 3,500 calories. If you can burn 500 calories a day, you can potentially lose 1 lb. a week. Attaining your goal will be easier if your exercise routine is coupled with a low-calorie, low-fat diet. A 160 lb. person can burn 511 calories in one hour by doing high impact aerobics -- a class typically offered free of charge if you have a gym membership. A 200 lb person can burn 545 calories after jogging at 5 mph on a treadmill for 45 minutes. A 240 lb. person can burn nearly 500 calories on a stair-climbing machine for 30 minutes.
Weight Training
Weight training -- lifting free weights or using plate-loaded machines -- burns calories and fat, can tone flab and improve your appearance. The American College of Sports Medicine suggests doing eight to 10 strength-training exercises, with eight to 12 repetitions per exercise, at least twice a week. While you may see your waist reduce in size, or watch fat melt off your face, arms, legs and buttocks, the numbers on the scale may not budge. That's because when you lift weights, you develop lean muscle mass, which weighs more than fat, inch for inch.
References
- PubMed.gov: Acute EPOC Response in Women to Circuit Training and Treadmill Exercise of Matched Oxygen Consumption
- Military.com: 20 Minute Circuit Workout
- ScienceDaily: Interval Training Burns More Fat, Increases Fitness, Study Finds
- Interval Training: Can it Boost Your Calorie-Burning Power?
- American College of Sports Medicine: Physical Activity Guidelines
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