4 simple calorie burn exercises

side view of a couple walking on the beach

These workouts will help burn more calories. The result can be seen fast!


Ride a bicycle.

One hour burns about 380 calories. If you want to enhance the effect, set cycling speed limits, which requires great physical effort. You can also use a stationary bike, an elliptical, or treadmill. On the treadmill, try not to hold on the handrails. With interval settings, you can alternate between one minute fast running and one minute walking. Do 8 reps.

riding a bicycle


Stand with your feet about shoulder-width apart.

Stretch out your arms in front of you at shoulder level and slowly lower your body until your thighs are parallel to the floor. Pause, holding for a few seconds and return to the starting position. Complete three sets of 12-15 reps. Rest between each set 60-90 seconds.



Running back and forth 10 steps

For 3-5 minutes improves your balance and engages muscles not often used in everyday life.

For safety reasons watch your destination while running and try to choose uncrowded parks.

man running


Take long and short steps while walking.

Start with short ones, walk quick small steps for 1 minute, then switch to slower steps.

  • Step switching engages more muscles, actively burns calories and strengthens the knees.

Even one kilometer of such walking demonstrates perfect results.

side view of a couple walking on the beach