Two Simple Exercises – Burn 300 Calories And Lose Weight!

It is very important to gradually increase the load on your exercise as your endurance increases. Don’t overload yourself at the very beginning. As you gain more strength, you can increase the load.

Exercise is one of the best ways to get rid of unnecessary calories. Otherwise – the body will accumulate them, which will eventually cause weight gain.

There are countless ways to put this into practice today, and it is no longer necessary to go to the gym if you feel like doing some exercise.

In fact, to perform exercises , become more active and burn off excess fat nagging, you do not even leave the house. All you need is a small space and just a few minutes of free time.

In today’s article, we’d like to share with you a simple workout routine that you can do at any time that will help you burn as much as 300 calories. Would you like to know what these exercises are and how to do them in your own home?

What do you need before starting the exercises?

Before starting the exercises, you will need a giria (aka kettlebell weight). Do you know what this is? The standard kettlebell is a heavy ball-shaped metal weight with a single handle made of the same material that makes it easy to use.

In standard exercise equipment, its weight ranges from 5 to about 50 kg. Most people who decide to start using a kettlebell in their exercises start with a 5 kg load and gradually increase their weight.

What exercises can you do?

Thanks to the energy required to move the kettlebell weight, it is possible to burn 300 or even 350 calories in just a few minutes.

The most important thing is to follow our movements correctly and to try to do each set without interrupting.

Exercise number 1

Stand up straight with your legs shoulder-width apart and your feet 45 degrees outward.
Place the kettlebell on the floor between your feet.
Do a squat and grab the weight handle with both hands.
With your heels firmly on the floor, lift the weight up to your torso and keep the weight pressed against your chest for a few seconds.
Do the exercise in three series of ten repetitions.

Exercise number 2

Stand up straight with your legs wide open.
Make a rocking motion with the weight back and forth between your legs.

Do an uninterrupted series of five to ten minutes of this exercise, then three minutes of rest, and again five to ten minutes of exercise – three series in total.

Some tips for getting the best results through exercise

The exercises presented above should be started with a maximum weight of 5 kg or 6 kg, until you have mastered each movement perfectly. When you feel ready to increase the weight, you can choose a weight of 8-10 kg.

To keep a steady rhythm throughout the exercise, it’s a good idea to move to the rhythm of the music, or at least to the regular sounds you imagine.

number of repetitions

We recommend that you perform the exercises we have given you in two or three series, and then take a 2-3 day break.

The number of repetitions of the exercise

This factor largely depends on how much time you have and what your overall physical condition is.

Duration of training

It is possible that the first exercises you do will be very short-lived. It depends on your resistance to weight. By the second or third training session, however, you should already be able to increase the exercise time to at least 5 minutes continuously.

Your goal should be that your exercise should last around 20-30 minutes.

Breaks

Recovery breaks between workouts are very important, but you must learn to use them properly.

In the days between exercises, don’t get completely idle. Better to go for a short walk, for example, to maintain a certain level of activity and to prepare properly for the next training session.

Exercise intensity

In the two exercises we present, the key to burning unnecessary calories is the intensity with which you perform each of them. At first, you may find it tedious and monotonous to repeat them over and over again, but over time, with practice, you will achieve your goals.

Place

The benefit of doing these two exercises is that they require very little space.

Still, the place you choose is an important factor. The substrate should be stable and durable, and the environment should be quiet and free from anything that could distract you.