Tag Archives: fitness for less

How to Burn 11 Calories per Minute

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The mantra to losing 11 calories per minutes – Jump Rope.

Jump rope is one of the best fat loss exercises. A minute of jump rope burns 11 calories which is equivalent to a mile of running under 8 minutes. And if you really take it up the notch and do some extensive jump rope workouts you can even burn upto 20 calories per minute which means that 1 5 minute workout can help you lose 100 calories. Now that’s high intensity!

However, the workout depends upon your prior conditioning.

The Plan

1st Set

-          1 minute basic jump rope skipping

-          Follow it up by 10 reps of weighted crunches(you can use a dumbbell of your weight choice)

-          Follow it up by 10 reps of Swiss Ball Jack Knife

-          Then move to 1 minute Skier Jump using the rope, jumping from left to right while skipping

2nd Set

-          Take a rest of about 60 seconds and then repeat the 1st set

3rd Set:

This is where we can take it up a notch

-          Start with 30 second jump rope skipping. If you are a beginner jump rope the normal way but if you are an intermediate or advance level you can do high knee jumps. If you are however super advanced you can do the same for a minute.

-          Follow it up by 15 reps of weighted crunches(you can use a dumbbell of your weight choice)

-          Follow it up by 10 reps of Swiss Ball Jack Knife

-          Then move to 1 minute Skier Jump using the rope, jumping from left to right while skipping

Remember to work hard and push harder for constant improvement of your performance.

Speedy Exercise Routines For The Super Busy

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Stretch your muscles before hitting the sack. Stretching your muscles and holding the stretch for about a minute actually saps your muscles’ power output, therefore stretching before bedtime helps the muscles gain flexibility as you rest, as opposed to before you exercise.

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Get into some toning exercises. Include the most basic 5 exercises in your routine like push-ups, planks, squats, triceps dips, and lunges. These will work your major muscles and then you can do a set whenever you can. For example, do 15 squats right after you get out of bed, then another 15 just before getting dressed and another 15 while you wait for your coffee to heat up.

Cool-down naturally. A formal cool-down offers little or no benefit when it comes to injury prevention and post-workout soreness. However, a few minutes of easy walking is more than enough to eliminate any risks of post workout injury.

The Plan Of Action

Walk, run, or circuit-train: you can melt fat in 15 minutes, no matter which exercise you choose.

Treadmill Power Walk or Jog

Don’t walk or jog on a flat surface, set the treadmill to incline and push your pace by one mile per hour every minute until you break into a trot; take a 60-second breather at three miles per hour; and repeat.

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Out-and-Back Run

Turn up the burn of your loop with negative splits, running the second half faster than the first. Start running at a comfortable pace first, then slow your pace for a recovery walk and then do the next lap faster and at a higher speed. This will shock your muscles and burn fat faster.

Although not very rigorous but these simple exercises done regularly can tone up your muscles well and give you the health benefits of rigorous daily workouts.