10 exercises that burn fat more effective for running

10 упражнений, которые сжигают жир эффективнее за бег

Running is the universal exercise. It not only strengthens the cardiovascular system, but also burns fat and gives the body healthy and slim. However, it is not always running is good, especially in diseases of the joints. For example, marathon multiplies the load on feet, ankles and knees.

Very often, getting started training, running, beginners make the same mistake: they want to achieve visible results here and now. To do this, begin to run fast and a lot, and it often ends up with injuries. And the only way to recover from this vacation, then there is a break in training.+

So it’s important sometimes to add variety to the workout and switch (at least temporarily) to other types of loads. And to make it easier to navigate, look at the list of exercises that burn fat as effectively as running if not better.+

1. Some burpees (burpee)

10 упражнений, которые сжигают жир эффективнее за бег

Not everyone likes to perform this exercise, although it is one of the most effective for burning fat. It allows you to burn up to 10 calories per minute if you’re at 10-20 complexes at a time.+

2. Rapid Cycling

10 упражнений, которые сжигают жир эффективнее за бег

Using the TABATA Protocol, you can reduce training time without losing its efektivnosti. The point is to focus on short spurt, followed by relaxation.+

A sample exercise routine looks like this:

1. Warm up – 3-5 minutes.+

2. Acceleration to 60% effort for 20 seconds.+

3. A quiet ride is 60 seconds.+

4. Acceleration to 70% effort for 20 seconds.+

5. A quiet ride is 60 seconds.+

6. Acceleration to 80% effort for 20 seconds.+

7. A quiet ride is 60 seconds.+

8. Acceleration to 80% effort for 20 seconds.+

9. A quiet ride is 60 seconds.+

10. Acceleration to 80% effort for 20 seconds.+

11. A quiet ride is 60 seconds.+

Repeat the exercise as many as you like, as long as it was on the rise. Don’t try to pedal in Overdrive mode from the beginning if you feel the exhaustion and dizziness.+

3. Jump rope

10 упражнений, которые сжигают жир эффективнее за бег

Many athletes use this exercise to help maintain muscle tone and cardiovascular system. Jump rope can burn up to 13 calories per minute, of course, if you have enough skill to do 100 jumping jacks in 60 seconds.+

4. Ropes

10 упражнений, которые сжигают жир эффективнее за бег

If you have never done, it’s time to try. Exercise with ropes – one of the most intense. And this is a great trainer for home workouts.+

5. Jumping (jumping)

10 упражнений, которые сжигают жир эффективнее за бег

It’s a classic. You may not like, however, is still in demand in the training of military. Jumping forced to work different muscle groups, which, as a rule, are not involved during normal running.+

Try to perform this exercise for 60 seconds with a 20-second break. Total training time is 15 minutes.+

6. Rowing machine

10 упражнений, которые сжигают жир эффективнее за бег

To do it can anyone regardless of age or state of health of the joints. When working with a trainer can burn up to 250 calories in just 30 minutes of rowing.+

7. Sandbag

10 упражнений, которые сжигают жир эффективнее за бег

This “bag of sand” (you can place any cargo inside) may seem curious, but to train with her fun and interesting.+

8. Swimming

10 упражнений, которые сжигают жир эффективнее за бег

Did you ever notice how slim all swimmers? The American Heart Association has determined that 40-60 minute workout in the pool 4-6 times a week helps not only to lose weight, but also reduce the risk of diseases such as stroke, diabetes and cardiovascular disease.+

9. Stepper

10 упражнений, которые сжигают жир эффективнее за бег

A trainer walking up the steps, when used properly, improves cardiovascular system, and also strengthens the muscles of the lower part of the body.+

10. Fat-bike

10 упражнений, которые сжигают жир эффективнее за бег

Although thick wheels facilitate movement on uneven surfaces, riding on this bike itself is a serious exercise. And if you ride more in the winter, you can burn more than 1,000 calories per hour depending on location, terrain and conditions.+

We wish you a slim figure! Needless to save the fat!

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