- Sam Quinn, who leads personal training at Nuffield Health, offered his insights.
A fitness coach has shared the workouts that enable you to torch calories most efficiently.
Sam Quinn, who leads personal training at Nuffield Health, suggests that maintaining a daily calorie deficit of approximately 500 calories—translating to about 1,500 calories per day for women and 2,000 calories for men—is optimal for steady, healthy weight loss. weight loss .
Mr. Quinn suggests that one simple approach is to reduce your calorie intake by 250 calories and increase caloric expenditure through exercise by another 250 calories.
Read on below as the personal trainer shares his top exercises that will help you rapidly burn calories.
Walk 3,500 steps
To start with, the personal trainer advises those aiming to lose weight not to underestimate the impact of a basic stroll.
When individuals aim to reduce expenses and find themselves wasting hours staring at their smartphones, taking walks allows them to rediscover nature and lose weight simultaneously.
"Strolling is cost-free, straightforward, and efficient, and should not be dismissed as an effective way to torch calories," Quinn stated, according to the source. The Daily Telegraph .
"It is a gentle way to stay active, making it ideal for individuals beginning their weight loss journey or those who find high-intensity and high-impact exercises unsuitable," he explained.
Run four kilometres
If walking seems too gentle, perhaps a 4-kilometer run might suit your needs better.
Jogging additionally offers the benefit of precise timing across a set distance, providing extra motivation to beat your previous record consistently.
The fitness coach states, 'Jogging or running is among the most widespread types of physical activity.'
It has the potential to enhance strength, improve fitness levels, boost mental well-being, and alter body composition. This makes it an excellent type of workout for calorie expenditure.
Swim 35 lengths
Although running is an effective method for burning calories, it can be harmful to your knee joints — making it less suitable as a primary form of exercise for all individuals.
If you have knee problems, opting for the swimming pool might be a superior choice as it allows your body to experience the advantages of exercising without strain.
'Engaging in swimming provides a full-body exercise with minimal joint strain, making it excellent for calorie burn,' according to Quinn.
He mentions that completing 35 laps in a 50-meter pool usually burns approximately 250 calories.
Perform 25 minutes of HIIT.
Sam recommends engaging in less than 30 minutes of high-intensity interval training (HIIT) next.
Quinn states that 'high-intensity interval training (HIIT) has emerged as a widely favored method for exercising and shedding body fat.'
'HIIIT workouts function by increasing your heartbeat and adding extra stress to active muscles, enabling you to expend more energy compared to leisurely activities like strolling, diving, or pedaling.'
'Enhancing bone density and muscle strength, this activity also improves cardiovascular endurance and cardiac well-being,' as per Quinn's observation.
Nevertheless, one ought to approach HIIT training cautiously since it may not be appropriate for beginners, individuals with low fitness levels, or those who have pre-existing health issues because of its high-intensity nature.
Cycle 12 kilometres
If you dislike the intermittent style of HIIT workouts, then following a continuous cycling route might be more enticing for you.
Quinn states, "Cycling is a form of exercise with minimal physical stress that can effectively help burn calories."
Additionally, this offers the extra advantage of providing a highly effective exercise regimen for your leg muscles — perfect if you prefer targeting that area rather than concentrating on upper body workouts.
Raise weights for sixty minutes
If you wish to focus on the appearance of your upper body, nothing beats the effectiveness of weightlifting.
'While they don't burn a massive amount of calories during the activity (meaning they need to be performed for longer to hit 250 calories), it will help improve body composition and increase lean mass,' Quinn notes.
This will eventually assist in consuming more calories even when at rest and maintain higher calorie expenditure post-workout.
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