“A good workout cleans both morally and physically the day just getting better. “- Minka Kelly, American actress.
Burn 2,000 calories a day? Easier said than done. But thanks to a combination of a few simple and exciting workouts – it becomes possible. I wonder what we are talking about? Keep going reading to find out.
- How to Burn 2,000 Calories: The Most Effective Workout
- 1. Cycling
- 2. Jumping rope
- 3. Swimming
- 4. Aerobics
- 5. Treadmill
- 6. Zumba
- 7. Water aerobics
- 8. Running
- Weight Loss Tips
- How to burn more calories per day?
- Drive more
- Eat right
- Other tricks
How to Burn 2,000 Calories: The Most Effective Workout
Remember that even fun and effective workouts can serious consequences if you overdo it. So do not get excited, and before you start classes consult your trainer or doctor.
Here are nine of the best exercises to spend. 2000 kcal per day.
1. Cycling
Cycling is the smartest way to get your feet that you can sell your soul
Training Duration: 60 minutes
Burned: 850 calories
Work: Caviar, quadriceps, hamstrings, lower press and hips
It’s most reasonable to have a good cardio workout and maximize weight loss while cycling. Hour of intense Riding allows you to burn up to 850 calories. Isn’t that a great excuse to get a bike right now?
However, for urban residents it is better to purchase an exercise bike. His you can use at home as much as you like and drink enough the amount of water during breaks to maintain hydration organism.
You can also invite your best friend to join you and have a great joint workout.
2. Jumping rope
Super fun way to burn 800 calories every day
Training Duration: 60 minutes
Burned: 700-800 calories
Works: whole body
Jumping rope is no longer just fun for children. AT in fact, this is one of the best exercises that allow you to burn a large number of calories in a short period time. It will prepare your body for the summer and allow you to get into those the most shorts that I always wanted to wear. One hour of jumping allows you to burn about 700 to 800 calories. Nonetheless here most important is intensity. Beginners should start at 10-20 minutes.
3. Swimming
Lose weight and do not sweat
Training Duration: 60 minutes
Burned: 700 calories
Works: whole body
This should be good news for all water lovers. kinds of sports. No more sweating in the gym. Dive in cool blue pool water and swim an hour. You will spend 700 calories. Swimming helps not only stay fit, but also relaxes.
4. Aerobics
Get a taut body doing aerobics
Training Duration: 60 minutes
Burned: 500-600 calories
Works: whole body
Aerobics has always been fun, dynamic and easily accessible. Of of all the exercises listed here she is able to do your Results visible fastest. At first it might be a little difficult, but when you get comfortable with aerobics, it will become your favorite training option. Some top fitness trainers recommend aerobics as it tightens the body and leads muscle tone.
5. Treadmill
Run on a treadmill to burn this stubborn fat
Training Duration: 60 minutes
Burned: 500-600 calories
Work: Legs, inner and back thighs, press
Treadmill activities are the easiest way to spend calories and fat destruction. You can burn up to 600 calories per hour and Get the best workout ever. To maintain motivation Listen to your favorite playlist while running. However do not forget shake hands and hold the handrails during training. it turn on your muscle groups and guarantee fast result.
“For me, exercise is much more than just Exercise is therapy. “- Michelle Obama.
6. Zumba
Practice zumba to create a body that will be envied all your haters.
Duration: 60 minutes
Energy Cost: 350-600 calories are consumed.
Worked out: Whole body
Good news for those who like to dance! Dances are considered one of the funniest, most effective and easiest ways to burn calories So do yourself a favor and join zumba training. You do not need to be professional for this choreographer. A heart filled with aspiration is able to go through a long way. Such activities will destroy all this stubborn fat, quickly give your muscles a tone and give you crazy, but still significant workout.
7. Water aerobics
Get in shape without sweating in the gym, with water aerobics.
Training Duration: 60 minutes
Burned: 240-356 calories
Works: Whole body
Water aerobics deserves to be tried if you not a fan of sweating in the hall. These exercises burn extra calories and help tighten the body. However, they are not as effective as hour of swimming. Roughly speaking in your aerobics class you will burn about 200-400 calories.
8. Running
Run to get the body you dream of
Training Duration: 60 minutes
Burns: 400-600 calories
Works: Whole body
It is proved that running is one of the most intense, but at the same time time is the best workout ever. It reduces stress and Depressed and makes you feel alive. In an hour you can burn about 600 calories or even more if you increase jogging intensity. If you want to fold several kilogram per month, running is what you need.
9. High Intensity Interval Training (HIIT)
“If you’re not used to running or moving fast for a sufficiently long period of time, then this training is more likely everything will be difficult for you. ”
Duration: 30 minutes
Energy Costs: 250-400 Calories
Work: The whole body
HIIT (HIIT) is also known as high-intensity interval training (High-Intensity Interval Training). Experts recommend doctors recommend him, and we also recommend this kind training sessions. It consists of short quick exercises and 20 second breaks when you work fast and then relax. Such training accelerates your heart rate. contractions (heart rate), tones muscles and trains the whole body.
“I’m like a fighter entering the ring. Sometimes when I come home and I don’t feel well, I force myself to go to the gym. After that, returning home, take a shower, put on a cool outfit, I put on makeup, collect hair and feel revitalized and happy themselves. “- Jennifer Lopez.
So, these were 9 energy-intensive workouts that will help you. burn 2,000 calories. How to combine them to achieve this indicator? Take a look at the next paragraph.
Combinations of exercises for burning 2000 calories in day
- Warm-up + Running (30 min) + Jumping rope (30 min) + Zumba (60 min) + Bicycle (60 min) + Hitch
- Warm up + Aerobics (60 min) + HIIT (30 min) + Swimming (60 min) + Sprint intermittently (60 min) + Hitch
- Warm up + Zumba (60 min) + Jumping rope (30 min) + Running on a treadmill with an incline (30 min) + HIIT (30 min) + Hitch
There are various options for combining exercises with the goal of burn 2,000 calories a day. Since it’s impossible to do all of these exercises at a time, you can break the workouts into morning exercises and evening. Yes, as they said at the beginning, “burn 2000 calories” is easier in words than in deed. It requires perseverance, discipline and healthy diet. Here are some nutrition tips.
Weight Loss Tips
- Make sure you exercise daily. When you burn calories, your body typically consumes less of them quantity.
- Drink a glass of water before meals and during meals. it will help regulate nutrition and you will feel full faster.
- Warm up before training. This will help to avoid injuries and muscle tension.
- Drink water with fruit during the day. it prevent dehydration, weight gain, digestive problems and joint pain.
Now that you know how to burn 2,000 calories per day, why wait for something? Start training today and share your experience in the comments.
How to burn more calories per day?
Finding time for a busy schedule can be difficult, even to the most devoted zoozhniki. If you do not have the opportunity even 20 minute cardio, don’t worry – there are other ways to burn more calories per day. Only need make subtle changes to your everyday lifestyle, to spend more calories.
Drive more
- Most people prefer to train early in the morning, but Morning trips to the gym can quickly become boring. Instead of this, set your alarm fifteen minutes earlier and for do some vigorous exercises this time, like jumps or squats. Applications with 7-minute sets of exercises that will help imperceptibly squeeze a small charge throughout the day.
- Dance in the bathroom. No matter what you do: brush your teeth, wash, hang towels or take a shower – if at this move, morning habitual activities will become much less tiring and more energy consuming.
- Fidget more. If you can’t sit still with childhood, then congratulations to you, you burn much more calories than your calm brothers. If you’re less fortunate, then try to accustom yourself to small movements during quiet activities. For example, swing with your hand or foot while you are talking on the phone.
- Walk more. Choose long routes and climb stairs. Pick up all the shopping bags.
Eat right
- Drink more water. People often confuse hunger and thirst. Before that, as you reach for a little snack, drink some water, because maybe you really don’t really want to eat. Also, the habit of drinking a glass of water before eating can help Avoid overeating.
- Chew slowly. Do not jump on food as if you just left with a hunger strike, thoughtful eating will help your body give a saturation signal in time.
- Keep track of the servings. As a rule, each serving on your dish should be the size of your fist. Following this rule will help you prevent overeating.
- Take a break from the screens while eating. Many studies showed that lunch in front of the TV adds about 200 calories your meal.
- Use small plates, they will relieve you of the desire to eat large portions.
- Keep all food in the refrigerator. If you put a plate with goodies on your table, then you will have every chance to go to surplus calories. If you keep all the food in the kitchen, then you will need to go there first. And during this time you will have time to think: are you bored or are you really hungry.
- Add pungency. Spicy foods speed up metabolism.
Other tricks
- Turn off the heater. If you are slightly frozen, then the body makes brown fat burn more calories, to warm you, even if you just lie on the couch.
- Get off the couch and sit on the floor. Your muscles will need strain to support you, so you burn more calories. In addition, it is much more difficult to get up from the floor than from the sofa.
- Discard the chair and replace it with a gymnastic ball. Trying to keep your balance will help you burn more calories. just trying not to fall.
- Keep calm. Meditate and breathe evenly. Stress can lead to weight gain.
- Get enough sleep. Studies have shown that sleep deprived people are more likely are overweight.
- Try a fat burning diet like ketogen.