Shed Your Extra Kilos With These Amazing Workouts


Our body needs food to provide us energy needed for different activities. This food has certain amount of energy that is metabolized by the body. The units of this energy are called Calories. Calories are burnt to maintain body temperature, breathe, circulate blood, digest food, eliminate wastes, build and repair cells and tissues, and maintain brain and nervous system activity. Calories are sometimes link with fats but fat has more than twice as many calories per gram as carbohydrates and proteins.

The recommended calories intake varies due to many factors such as body size, age, sex, lifestyle, etc. According to WebMD, women are advised to consume about 2,000 calories per day while men should have no more than 2,400. A 2014 infographic from MailOnline shows that US has the highest daily calorie intake than any other in the world (3770), followed closely by Austria with 3,760. Italy became third with 3660 while Democratic Republic of Congo has the lowest daily calorie intake of 1590.

Calories are not bad to our body but taking too many of calories without burning considerable amount of them off may result to weight gain. Excessive weight gain can lead to serious health problems such as cardiovascular disease (mainly heart disease and stroke), musculoskeletal disorders like osteoarthritis and some cancers (endometrial, breast and colon).

Burning more calories can help you lose and maintain a healthy weight. According to HHS’ Physical Activity Guidelines for Americans, at least 150 minutes of moderate intensity physical activity each week is recommended for adults. Muscle-strengthening activities that involve all major muscle groups should be performed on two or more days each week by adults. Children and adolescents, 6 to 17 years old should get at least 60 minutes of physical activity per day. Youth should include aerobic, muscle-strengthening, and bone-strengthening activities.


If you are considering excellent and inexpensive way of burning excess fats and improve your cardiovascular health, you can try walking. The amount of calories burn depends on the body weight, walking speed, and the surfaces; sidewalks and walking uphill. A person with body weight of 70kg walking at 3.5miles per hour on flat surfaces burns 267 calories, while the same person burns 422 calories while walking uphill.

Stationary Bicycling

Exercising on a stationary bike is one of the ways to strengthen your heart, hips, as well as your abs. There are number of calories you burn on a stationary bike. This varies, due to several factors such as your body weight, racing speed and so on. A report from Harvard Medical School reveals that a person with body weight of 70Kg who cycles vigorously for 30 minutes on a stationary bike burns an estimated 391 calories. While another report from American Council on Exercise suggests that a person with that same weight (70Kg) burns roughly 421 calories per 30 minutes of cycling at a pace of 16 to 19 miles per hour, a racing-worthy speed that certainly counts as pretty vigorous.


Sprinting helps you shed those extra kilos that make you look chubby. It works by enhancing the rate of metabolism and regulates the hormones that responsible for fat burning. Good sprint starts when you run at lowest speed or jog. Gradually increase the speed until you reach your bearable speed, then reduce the speed by jogging. Don’t just stop abruptly after the workout, allow time for recovery. 1-minute sprint will burn 20 calories, compared to 10 calories for a jog and 5 calories for a walk. While 8 minutes of sprints would burn an extra 150 calories.

It is important to note that sprint interval training produces improvements in cardiovascular fitness, energy storage, fat and carbohydrate metabolism, and endurance that are disproportionately high compared to steady-state aerobics.

Jumping Rope

If you want to practice a full body workout, jumping rope is recommended for you. Jumping rope helps you lose weight while improving your overall level of fitness by enhancing your balance and coordination. Compendium of Physical Activities reveals that rope jumping of about 100-120 skips per minute burn about 13 calories.


Hiking burn fewer calories and less fat but helps you build balance, flexibility and strength in the muscles of your legs and backs. It is different from walking because the trails provide more challenging and uneven terrain, making the hiker work harder. On average, a 200-pound adult will burn around 546 calories while hiking for an hour.


The number of calories burn during pushups depend on the intensity and the body weight, and varies from person to person. A person who weighs more will burn more calories for push-ups. A person that weighs 68Kg will burn 57 calories from moderate pushups of 10 minutes while the same person will burn 96 calories from 10 minutes vigorous pushups.

Sit Ups

Sit ups might not be the best way of losing fat but it helps build abdominal muscles which in turn increase the amount of calories that your body burns and firm up your stomach. Doing sit ups at a moderate intensity for 10 minutes without rest, burns as much as 60 calories.


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