We know that it takes 3500 calories to burn off one pound of disgusting fat so let’s get to it. Yes, I know, easier said than done. But how do you do it? Simple, perform one of the seven activities described below over the next seven days and one pound —poof! You may actually find that you have lost more than one pound if you also limit your food intake. Calorie burn figures provided are based on a 145lb female. So, let’s burn 500 calories today!
1. Approximately 520 calories burned during 50 minutes of Stair Stepping at a moderate intensity
Get stepping on this gym favorite. Put your buds in your ears and crank up the tunes. Be sure to leave reading material at home. No magazine or book reading while working out. Doing so will invariably lower your intensity level.
2. Approximately 520 calories burned during 45 minutes of Jumping Rope at a moderate intensity
I’ve found that doing so while catching up on my DVR shows is a great way to keep me going. Jumping rope for an extended period of time is tough. Consider breaking this one up in to several mini workouts over the day or take a 1 minute rest every 3 – 5 minutes.
3. Approximately 525 calories burned during 65 minutes of Stationary Biking at a moderate intensity
Back to the gym. Remember reading material is off limits. Also, change up your playlist.
4. Approximately 525 calories burned during 65 minutes of a Workout Video.
If you don’t have one you are still not off the hook. Go to the library and check one out. You can usually keep them for a week so if you want to do this one twice this week go ahead.
5. Approximately 520 calories burned during 45 minutes of Kickboxing
This can either be a class at your gym or a workout video. Just be sure to pay close attention to the instructor if this is your first round at Kickboxing. Injuries will derail your plan.
6. Approximately 525 calories burned during 70 minutes of Race Walking
This doesn’t have to be in a group. The key here is to set your path before you begin and keep a timer with you. Set a goal and beat it.
7. Approximately 510 calories burned during 90 minutes of Pilates
Depending on your Pilates experience, this can be done in a class or two at your gym, a workout video, or on your own.
If any of the above activities doesn’t quite suit you then just pick 3 or 4 to do over the next 7 days. Either way, you’ll be on the right track.
You can also use gadgets like the Polar heart rate monitor or Garmin 305 to track calorie burn. These tools can calculate how much you burn during just about any activity. These will probably be as accurate as one can get regarding calorie burning since the device is attached to the person who is actually performing the activity. These wrist heart rate monitors take into account such things as your resting heart rate, fat burning zone, training zone, and display actual calories burned.
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