- Sam Quinn, who leads personal training at Nuffield Health, offered his insights.
A fitness instructor has shared the workouts that enable you to torch calories most efficiently.
Sam Quinn, who leads personal training at Nuffield Health, suggests that maintaining a daily calorie deficit of approximately 500 calories—translating to about 1,500 calories per day for women and 2,000 calories for men—is optimal for steady, healthy weight loss. weight loss .
Mr. Quinn suggests that one simple approach is to reduce your calorie intake by 250 and increase your caloric expenditure through exercise by another 250 calories.
Read on below as the personal trainer shares his top exercises that will help you rapidly burn calories.
Walk 3,500 steps
To start with, the personal trainer advises those aiming to lose weight not to discount the impact of a basic stroll.
When individuals aim to reduce expenses and find themselves wasting hours staring at their smartphones, taking walks allows them to rediscover nature while also burning calories.
"Strolling is cost-free, straightforward, and efficient, and it shouldn’t be overlooked as a method for burning calories," Quinn stated, according to the source. The Daily Telegraph .
"This type of exercise has minimal impact, making it ideal for individuals beginning their weight-loss journey or those for whom intense and high-impact workouts are not appropriate," he explained.
Run four kilometres
If you're seeking an activity a bit more intense than walking, a 4-kilometer run might be just right.
Jogging additionally offers the benefit of precise timing across a set distance, providing extra motivation to beat your previous record consistently.
The fitness coach states, 'Jogging or running is among the most widely practiced types of workout.'
'It has the potential to enhance strength, improve fitness levels, boost mental well-being, and alter body composition. This makes it an excellent way to burn calories.'
Swim 35 lengths
Although running is an effective method for burning calories, it can be harmful to your knees, making it unsuitable as the primary form of exercise for all individuals.
If you have knee problems, opting for the swimming pool might be a superior and certainly more beneficial choice for your body to experience the advantages of exercising.
'Engaging in swimming provides a full-body exercise with minimal joint strain, making it excellent for calorie burn,' Quinn explains.
He mentions that completing 35 laps in a 50-meter pool usually burns approximately 250 calories.
Perform 25 minutes of HIIT.
Following this, Sam recommends engaging in less than 30 minutes of high-intensity interval training (HIIT).
Quinn states that 'high-intensity interval training (HIIT) has emerged as a widely favored method for exercising and shedding body fat.'
'HIIT workouts function by increasing your heart rate and adding extra stress to active muscles, enabling you to expend more calories compared to engaging in slower-paced activities like walking, swimming, or cycling.'
'Quinn points out that this can enhance bone and muscle strength while also improving cardiovascular fitness and heart health.'
Nonetheless, one ought to approach HIIT training cautiously since it may not be appropriate for beginners, individuals with low fitness levels, or those who have pre-existing health issues because of its high-intensity nature.
Cycle 12 kilometres
If you're not keen on the intermittent style of HIIT workouts, then a cycling route with its more constant pace might be more up your alley.
'Cycling is a low impact form of exercise which can be a very effective way of burning calories,' Quinn says.
It also has the added benefit of being an extremely beneficial workout for your leg muscles - should you want to focus on that part of your body instead of upper body training.
Raise weights for sixty minutes
If you wish to focus on the appearance of your upper body, nothing beats the effectiveness of weightlifting.
Quinn points out that although these exercises do not consume a large number of calories per session (thus requiring more time to reach 250 calories), they can enhance your body composition and boost muscle mass.
This will essentially aid in consuming more calories even when at rest and ensure that you continue to burn additional calories post-workout.
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