If you’re an experienced runner and can run at a speed of 10.9 miles an hour for 30 minutes, you’ll burn approximately 707 calories. However, this is a fast pace, and if you aren’t up to that level yet, don’t worry. Cut the speed in half and burn the same amount of calories for an hour instead. Remember, your body will plateau the minute it gets comfortable with any exercise, so find ways to push yourself each time.
Swimming can burn 700 calories in 68 minutes, and cycling at 10 miles per hour can burn the same amount in 96 minutes. However, with cycling, take into account the terrain.
Inclines of various degrees can increase your heart rate, thereby increasing your calorie burn rate Studies have shown that, on average, a person weighing 150 pounds can burn approximately 750 calories in an hour of jump roping. If you weigh more, you’ll burn more calories in that hour but if you weigh less, you’ll burn slightly fewer calories. However, don’t think that jumping up and down in one spot has to be boring.
Do tricks, switch off hopping on one foot and then the other, move from side to side, and front to back. Work different angles of your calves, quads, glutes and core. For instance, you may start your workout with 10 reps of four exercises. Two are cardio based and two are weight-based, but target different muscle groups. Complete all four exercises and then on your next round, do only nine.
As you move through the workout, your reps decrease by one each time. In the end, you’re left with one rep each, but you’ve done 55 reps of four different exercises. Use a heart monitor to calculate how many calories you’ve burned along the way. What if you want to mix things up a bit and go beyond pure cardio? Can you add weights to your program and still burn 700 calories?
Of course. It’s easy to mix dumbbell exercises with plyometric, cardio combinations, and workout aids like the stepper to customize a workout to your needs.
You can set a structure of alternating weights and cardio or use a ladder program..