The Top 10 Burners

The Top 10 Burners

Ever wondered if you’re doing the right exercises to burn fat or just wasting your time? Now your queries are answered! We have compiled a list of the top ten ways to work out and anyone can do them.

The calories burnt from each type of exercise are an average based on a 1 hour moderate to high intensity workout. It is important to understand that to burn more calories, exercising harder by increasing intensity is more beneficial than exercising for longer, not to mention it saves time.

1. Running

An obvious but reliable choice. According to the Medical College of Wisconsin and the VA Medical Center, the treadmill (set at a “hard” exertion level) blasted 705-865 calories in an hour. It reduces stress and depression. Running can be done anywhere, so there’s no reason not to get your trainers on and go for a run.

2. Cycling

Cycling tops the list burning a whopping 700 calories in an hour. Cycling builds muscular and aerobic endurance, working the core, hamstrings (back of the thigh), quadriceps (front of the thigh), calf muscles (soleus and gastrocnemius), even your glutes (bum) are toned.

3. Swimming

With around 700 calories being burnt swimming is a brilliant workout that encourages the development of long lean muscle. Plus, by swimming you avoid getting all hot and sweaty. If you are not the most accomplished swimmer then try water aerobics, which burns around 300 calories an hour.

4. Jump Rope

Skipping or jump rope is a surprising calorie burner, eliminating 650 calories. Jumping over that rope improves cardiovascular fitness and really works the lower body.

5. Boxing

Boxing burns around 600 calories working the lower back and abdominal muscles (they provide the power for the punches), strengthens the heart and relieves stress as well as anger.

6. Elliptical

An elliptical trainer/cross trainer allows you to burn off 600 calories and 10% more if you push backwards as well as forwards. Elliptical training improves aerobic capacity because it increases your heart rate and causes you to sweat. Furthermore it is low impact meaning your joints won’t suffer.

7. Zumba

Zumba actually burns 500 calories and it’s an enjoyable social activity. Muscles are worked head to toe without you even being aware and the routines can be adapted for any ability. Due to the zumba craze there’s bound to be a class near you.

8. Rowing

500 calories are sweated out as rowing engages every major muscle group in the body providing a good aerobic workout. The upper and lower body is strengthened and toned with little risk of injury.

9. Ice Skating

An average of 400 calories melt away whilst ice skating. To get the full benefit you need to limit the amount of time you spend gliding and maximise the time you are physically propelling yourself. Legs will receive a great work out, and trying to keep your balance means the lower back and abdominal muscles are worked too. Not a fan of the cold? Try rollerblading instead.

10. Tennis

An average singles tennis game ousts 400 calories. Tennis aids coordination, agility, speed, strength, power, muscle tone and is a good cardiovascular workout. Just be aware of tennis elbow (caused by repetition of arm movement), to avoid it keep up the exercise!

Too busy to exercise? HIIT could be your solution. HIIT stands for High Intensity Interval Training. The basic idea is that your whole workout lasts only 15 minutes or so, but during that time you work flat out. Several exercises are repeated with rests in-between, for example 30 star jumps, 10 second rest, 30 press ups, 10 second rest , 30 squats, 10 second rest, 30 seconds of skipping, 10 second rest, 30 sit ups, 10 second rest and repeat… until your 15 minutes is up and you feel the burn.