Burning a large amount of calories every day not only helps housewives lose weight but also brings good benefits to the heart, improves physical strength and maintains flexibility.
To achieve this goal, high-intensity and long-term exercises will be the ideal choice. Accordingly, the 5 exercises below will help the practitioner improve endurance and also promote the body's metabolism, supporting effective fat loss.
Jogging
Jogging is one of the simplest and most effective exercises to burn calories. The speed and duration of running will determine the amount of calories consumed by the practitioner. Specifically, a person weighing about 68kg can burn about 15 calories per minute when running at an average speed.
To achieve the goal of burning 1,000 calories, you need to run continuously for about 70 minutes or 11km. However, you need to maintain a steady speed, not run too hard and avoid sudden speed reduction to achieve optimal efficiency for running exercises.
Rope skipping
Jumping rope not only improves cardiovascular health but also helps the practitioner burn calories effectively. A 90kg person can burn up to 241 calories in about 20 minutes of jumping rope.
To burn 1,000 calories, housewives need to practice jumping rope continuously for 1 hour and 20 minutes. However, it is important to note to divide the exercise time and combine it with other exercises to avoid overexerting the body.
High-Intensity Interval Training (HIIT)
HIIT workouts combine periods of high intensity exercise and short rest periods to burn calories effectively. A 70kg person can burn 390 - 690 calories in 30 minutes of HIIT at a speed of about 32km/h.
But due to the high intensity nature of this exercise, you should only do HIIT no more than 2-3 times per week to avoid injury.
Cycling
Cycling is a great full-body workout that helps improve your health and burn calories. Cycling at a speed of 10-12 miles per hour can burn about 7 calories per minute. If you increase your speed to 14-15 miles per hour, you can burn up to 15 calories per minute.
To achieve the goal of 1,000 calories per day, housewives need to cycle continuously for about 65 - 70 minutes at high speed, but also need to consider their health condition and only exercise within their ability, do not try too hard as it will bring unwanted harmful effects.
Rowing machine
Rowing machines combine cardiovascular and resistance training to help burn calories effectively. On average, users can burn between 510 - 750 calories per hour when using a rowing machine.
To burn 1,000 calories, housewives can exercise continuously for 1 hour and 20 minutes. But they should start with light intensity exercises and gradually increase so that the body can adapt.
