Do you gain a few pounds each year, no matter how hard you try not to? If you burn 300 calories a day, you prevent that. And you don’t even have to go to the gym! Provide variety in terms of movement. The more you vary, the more effect it has on your body and health.
- Walking: 60 minutes
Are you walking fast? Then you burn more calories than if you keep a steady pace. With an hour of walking at a leisurely pace (5 to 6 km per hour), you burn about 300 calories. This walking speed is a chatter pace: you won’t get out of breath, or sweaty, and you can chat without effort. The more muscles you use during the walk and the faster you walk, the more calories you burn.
2. Cycling: 45 minutes
Cycle for 45 minutes at a leisurely pace (8 km per hour, slightly faster than the walking pace) and you have burned 300 calories. Put on a happy music list. During the first track, you cycle yourself warm at a reasonable pace. The next number you increase your cycling speed. As soon as the next song starts, slow down again. This way you can vary your cycling pace per track.
3. Jumping rope: 25 minutes
If you jump rope at a moderate speed, you’ll make about 100 to 120 jumps per minute (with a hop in between). Can you keep this up for 25 minutes? There you go, you’ve burned 300 calories! Tip: Clamp your elbows at your sides while jumping rope and look straight ahead for more balance.
4. Stand instead of sitting: 5 hours
Standing for five hours sounds like a long time, but it’s a simple way to burn extra calories. What can you do while standing (working, reading, watching TV) that you would otherwise do while sitting? Build it up slowly. For example, start with standing up for half an hour. And make sure you have a good posture (proudly upright). This way you reduce the chance of lower back pain.
5. Hula hooping: 40 minutes
To burn 300 calories, you need to hula hoop for about 40 minutes. But one hoop isn’t like the other. You have them in all kinds of sizes and weights: from 250 grams to 3 to 4 kilos. Choose a hoop that’s appropriate for your height, weight, and girth. You measure the correct height by placing the hoop next to you on the ground. Does it reach your waist and chest? Then the hoop size is right for you. Build it up slowly, start with a session of 2 to 3 minutes. Then rest for 1 to 2 minutes and then a second session. Make the sessions a little longer each time. How does it work? Place your feet hip-width apart and place one foot forward for more stability. Stand up straight and keep your knees slightly bent. Step into the hoop, hold it against your back and give it a slingshot. Meanwhile, make twisting, rhythmic hip movements as you shift your weight from one foot to the other and tighten your abs.
6. Chores: 45 minutes
For household chores, you can think of cleaning windows, greasing the leather sofa, mopping the floor, and scrubbing the tiles in the bathroom. With a few of these types of household chores, you can easily burn 300 calories in 45 minutes. Bring on that spring cleaning! A refurbishment job at home also counts. Like scraping paint off a wall and then wallpapering or repainting.
7. HIIT workout: 2 times 12 minutes
You can do this short but intensive workout (HIIT, high-intensity interval training) at home without any fitness equipment.
- Exercise 1: Do 30 seconds of squats (static knee bends) or jump squats, jumping up after the squat (heavier). Then rest for 15 seconds.
- Exercise 2: Do pushups for 30 seconds. Place your hands on the seat of the sofa (heavy) or against the counter or wall (easier). Then rest for 15 seconds.
- Exercise 3: 30 seconds of crunches (abs exercise). Lie on your back on the floor with your knees bent. Come up with your head and shoulders, contracting your abs. Or do sit-ups, where your upper body comes all the way up (heavier). Then rest for 15 seconds.
- Exercise 4: 30 second burpee. Get on your hands and knees on the floor and get up as quickly as possible. Or lie flat on your stomach on the floor, get up as fast as you can and jump high into the air with your arms up in the air (heavier). Take a 1 minute break and repeat all exercises twice. Later in the day, do another 3 sets of 4.
Love, Skye Lewis/Deem ❤
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