Losing weight is difficult because calories are persistent. We already see that they are still called calories, even though they have been given in kilojoules for years. But whatever? Today we want to show you which types of movements are particularly effective in burning calories. The jumping jack belongs to it.
If losing weight is the training goal, then these training variants are the perfect program. The good news: A diet is not included. The truth, however, is: no one promises rapid weight reduction here – but a lot of effort, because without which it is not. My top 3 for losing weight are running, circuit training with the jumping jack and rock-n-roll dancing.
Running is especially effective, to lose weight, walking is a need. The actual calorie consumption depends on the exercise time and the intensity. This means: the longer the better. Shorter, but faster has the same effect. An average adult can consume 600-700 kilocalories per hour while walking. No other sport is so effective. This is mainly because you have the gravity as a friendly training partner with every step. When cycling, we turn it off largely and when swimming completely.
Important for start-up runners: In the beginning, running and walking phases alternate. This helps you to increase your endurance performance slowly and avoid injuries due to overloading. In addition, it is better for the motivation, if you know that after 5 minutes of running sometimes a minute of walking is allowed. Nothing is worse than being on schedule, running for 20 minutes and noticing in the first few minutes that it is not (yet) possible. Therefore, in our individual training plans for general fitness, for example, such variants are available:
Walk for 20 minutes, go for 1 minute, run after every 4 minutes or: Walk for 40 minutes with 1 minute walk, after every 9 minutes walk experienced runners train in the interval, eg 60 minutes run, of which 30 minutes long intervals (3 minutes high speed, 2 minutes slow running) And the jumping jack? You should not underestimate how many calories does one jumping jack burn because it is one of the best exercises that involve the whole body.
Circuit training with the jumping jack. If you want to lose weight, you have to boost your metabolism. This is also at home with an intensive circuit training and is a good alternative in bad weather and little time.
Jumping Jack or Jumpin ‘Jack. The jumping jack literally burns body fat on the spot. A particularly effective program that I personally like very much is this:
60 sec. Jumping Jack (this is the jumping jacks and brings the pulse to where we want it to be, namely high!) That helps to keep the calorie consumption high during the following exercises and also after the training session)
45 sec. Mountaineer (in push-up diagonal, right knee to the left elbow pull and vice versa) 45 sec. Swimmer / Superman (a good exercise for coordination, a stable body center, and the entire back muscles)
45 sec. Push-ups, twisted (bend, stretch, turn to one side, bend back and back …) 45 sec. Wall-sitting (with the back on the wall in perching position) The intensity of these strength exercises you can make lighter and heavier by different joint positions. For example, start quietly with shortened pushups.
If you think that simple jumpin’ jacks are too lousy, you’ll be like the trainer in the video. Bet that some of these variants are at least as heavy as their language? It works with Little Richard too It’s a shame that he has gone out of style because Rock’n’Roll dancing is an effective endurance training with a high calorific value. After all, you bring it to 300-350 calories in half an hour. I generally recommend that older people like dancing as a re-entry into the sport because for most people it is much more joyful than running. That this method is also suitable for beginners proves this historical recording:
Exercise 3 to 4 times a week. Once there is no Anyone who wants to lose body fat and build muscle needs a balanced diet, regular and holistic exercise. Runners run 3 or 4 times a week, and by the way, it is very one-sided. The mix makes it maybe a dance lesson, twice circuit training and twice a week running. The important thing is to give your body different stimuli to respond to. Improvements in a sport can only be achieved through the variety in training.
Maybe you would like to get to know our training program for run beginners or to formulate an attractive goal together with a trainer We look forward to your questions. Come to the finish healthy!