Sometimes it happens that for several reasons you do not have the opportunity to go to the gym. But don’t despair. There are worthy fat burning workouts alternatives: a series of simple and effective workouts that can be done independently.
Skating is the undisputed leader in the list of fat burning workouts. This effect is achieved due to the work of different muscle groups. When skating, actively move your hips from side to side, and try to keep your balance. The advantage of this sport is the absence of excessive load on the joints. Of course, don’t forget to wear a helmet, elbow pads, knee pads, and wristbands.
Drive at a fast and steady pace. To increase the efficiency of your workout, alternate one minute of very fast skating with one minute at a constant rate.
It burns 425 kcal in half an hour.
An avid runner is always defined by his slim and fit figure. During the race, the muscles of the legs, hips, and buttocks work. You should also run correctly: do not lean forward, bend your arms toward your elbows, and stay closer to your body. Try to land in the middle of the foot and then transfer the weight of the body to the toes.
Increase your performance by alternating between fast and moderate pace races or on mountainous terrain.
Burns 374 kcal in half an hour.
3. Skipping the rope
Skipping the rope is one of the favorite exercises of professional boxers. To get the most out of each jump, choose the rope correctly: step with your feet in the center, and lift the rope handles. Ideally, they will be at the level of your armpit. Open your legs slightly and keep your back straight. There is no need to jump very high.
Don’t you have a rope at hand? It doesn’t matter: make movements as if you jump a rope. The effect will be similar.
To accelerate the burning of fat, dramatically change the rhythm of the jumps, as well as the style: first jump on two legs, then on one. You can combine skipping rope and running.
Burns 340 kcal in 30 minutes.
Choose a hula-hoop heavy enough. Place it upright in front of you: the correct size hula-hoop must reach your chest level. Rotate the hoop around the waist. Place one foot in front of the other and move the bodyweight forward and backward, as if drawing a circle with the hips. Don’t be discouraged if at first you don’t succeed. Regular training will certainly give results.
Burns 300 kcal in 30 minutes.
Tennis is one of the best simple and effective workouts to burn fat. Do not think that you necessarily need a partner and a professional court. It is enough to find a flat area near the wall or the garage, where you can practice the supply and reception of the ball. Try to reach 10-25 strokes without rest, increase the load over time. Even if at the beginning you are doing badly, the training will have an effect, because you have to run and duck to lift the lost ball.
How to increase efficiency? Set a goal: for example, 50 hits in a row. A specific goal is always a powerful incentive to work on yourself.
Burn 272 kcal in 30 minutes.
Dancing is a great way to have fun and at the same time say goodbye to the extra pounds. The main rule: the rhythm of the musical composition must be fast. Latin music or a very suitable option. Between songs do not take a break. In your training routine, you can play more relaxed music to refresh yourself.
To increase efficiency, include not only the legs, but the entire body in the dance. Move your body, hips and hands to the rhythm.
Burn 221 kcal in 30 minutes.
7. Walk briskly
A quiet walk with a friend is not exactly what you need. To really burn calories, you must walk briskly. Maintain a straight posture, take short and fast steps, and move your hands back and forth, not from side to side. Transfer body weight from heels to heels.
Increase your efficiency: walk in moderately fast steps for 2 minutes, then go at the fastest pace for 2 minutes (you can run).
Burn 170 kcal in 30 minutes.