Weight loss: 5 exercises that can help you burn 200 calories in less than 3 minutes

Yes, you read it right!

We all want to stay fit and maintain a healthy weight, but our busy schedule often makes it difficult for us to get in shape. While juggling between our personal and professional life, we hardly find any time to care for ourselves.

Well, there is good news for all those people who fail to get in their dream shape due to shortage of time. A new study reveals that performing an intense physical activity for just 2.5 minutes can help you torch about 200 calories throughout the day.

​The study

For the study, five healthy men were asked to perform sprint interval training on a stationary bike. They performed five 30 seconds of intense interval training, followed by one minute of easy cycling. In the end, it was found that although the men followed a sedentary lifestyle for the rest of the day, they still burned 200 extra calories.

You too can reap the benefit of this exciting new study by doing intense training for just 2.5 minutes in a day. Perform some high-intensity exercises for 2.5 minutes continuously or break them into 30-second intervals, depending on your preference. Here are the 5 best exercises that you can perform to torch maximum calories.

​Mountain Climbers

How to do it:

Step 1: Get into a high plank position with your hands placed directly under your shoulder and toes tucked in. Your back should be in a straight line.

Step 2: Bend your left knee and bring it near your chest, pause and then take it back to its original position.

Step 3: Repeat the same with your right leg. It should look like you are running on your hands and knees.

​Burpees

How to do it:

Step 1: Stand comfortably on the ground with your feet hip-width apart from each other.

Step 2: Bend your body down in a crouch position and place your hands on the ground between your legs.

Step 3: Jump slightly to take your feet behind and get into a push-up position.

Step 4: Lower down into a push-up and then rise. Again, jump and move your feet forward behind your hands to come to a crouch position

Step 5: Stand up to complete one repetition.

​Jumping Jack

How to do it:

Step 1: Stand straight with your feet slightly apart from each other and hands by your sides.

Step 2: Now jump up in the air and spread your legs shoulder-width apart. At the same time stretch your hands out over your head.

Step 3: Land on the ground safely with your feet together and arms at the sides.

​Jump squat

How to do it:

Step 1: Stand on the ground with your feet shoulder-width apart from each other.

Step 2: Go down to a squat position, keeping your knees in line with your toes (at 90-degree). Your hips should not go below your knees and your hands should be by your sides.

Step 3: Jump and raise both your hands up in the air so that your fingertips are pointing toward the ceiling.

Step 4: Land straight on the ground in a standing position to complete one repetition.

Running upstairs

The stairs in your house can also help you burn the maximum amount of calories. Running up and down on the stairs is an excellent way to stay fit. 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Most common myths about cardio exercise that you must not believe

Most common myths about cardio exercise that you must not believe

The first idea related to weight loss is to start going to the gym and the next thought is to start with cardio. Cardio is short for cardiovascular activities - activities that raise your heartbeat such as running, skipping, cycling etc.

Cardio is one of the best workouts for your weight loss and aims at overall cardiovascular health. It also helps increase your lung capacity. Cardio helps burn tons of calories and also releases your feel good endorphins. But with these amazing benefits, cardio has also been associated with numerous senseless myths. Here is a list of the myths related to cardio.
Weight loss is promoted by cardio

Weight loss can not just depend on cardio, it requires a proper balance of cardio, strength training and diet. A perfectly regulated diet is important because without proper diet neither strength training nor cardio is going to help. Strength training is necessary because if you do cardio, it would lead to weight loss, but that is the wrong kind of weight. Strength training helps build lean muscle and speeds up the process of weight loss.

Fastest cardio is the best

Another famous cardio myth is that fasted cardio is best. When we perform any cardiovascular activity, our body taps into food that we have consumed to obtain energy. Suppose you have not consumed anything before cardio, your body will start tapping into stored reserves for energy. This leads to muscle and also affects your overall performance.

Cardio under an hour is useless

All your body's movements result in a caloric burn, whether you jog for 1 hour or run for 20 minutes, you will surely burn calories. High-intensity short workouts are being favoured nowadays, therefore, thinking that if you won't do cardio for an hour, it will be useless is a complete lie. We hope after reading this you would stop giving excuses of not having enough time c0to do cardio. 

Leg workout can be substituted by cardio

Cardio is an entirely different thing when compared to strength training. People often believe cardio is similar to leg workout, which is not true. When we perform our leg workout we strain numerous leg muscles to lift heavyweights. It results in strengthening of muscles, while cardio trains leg muscles for a different type of strain.

Cardio should always be done first

There is no specific order to when you should do your cardio. Strength training helps burn more calories than cardio. So ideally you should first do strength training as you have more energy initially and is better to spend your energy on the workout that will help in burning more calories. Regardless you can follow any order according to your preference, but remember there is no hard and fast rule to do cardio first.

Cardio requires a gym

This is one of the silliest myths, actually, it is more of an excuse which has now turned into a myth. Any activity in which your heart rate goes up is cardio. You can incorporate exercises such as jump squats, burpees, jumping lunges, mountain climbers, and more in your cardio routine. None of these exercises requires a gym. All we want to tell you is cardio can be done anywhere, not being able to attend the gym should never be a reason to not do cardio.    

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement