What’s so special about the number 700? If you can burn 700 calories a day (keeping all other things equal), you’ll lose one pound of body weight over five days. There are many ways to burn calories, but a workout that burns this many calories is going to be intense — so you’ll want to check with your physician before you start. Don’t be afraid to break the workout into either multiple sessions over a few days. Just keep at it. Here are workouts you can do to burn 700 calories, if you’re up to the challenge.
There are many ways to burn calories and fat, some of which are mentioned below. Whenever you’re physically active and moving around, you’re body will be expending calories. What’s most important is that you find an activity you enjoy and keep at it.
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 (this is for a 165 lb person). However, this is a very intense pace, so if you can’t quite make the cut, don’t worry. Reduce your speed to a leisurely 5.5 miles an hour and burn the same amount of calories during an hour-long jog instead. Remember, your body will plateau the minute it gets comfortable with any exercise, so find ways to push yourself each time. The best way to burn the most fat is to incorporate intervals of jogging with intervals of sprinting, giving you the best of both worlds.
A person weighing 150 pounds can burn approximately 750 calories in an hour of jumping rope. If you weigh more than that, you’ll burn even more calories in that hour.
Jumping up and down in one spot for a full hour can get rather dull, so incorporate some 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.
Want to mix things up a bit and go beyond pure cardio? Will adding weights to your programs help you burn calories faster (and build strength at the same time)? The answer is a resounding yes.
It’s easy to mix dumbbell exercises with plyometric cardio combinations, or with workout aids like steppers. You can set a structure of alternating weights and cardio or use a ladder program. For instance, you may want to 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, decrease your reps by one each time. In the end, you’ll be left with one rep each, but you’ll have completed 55 reps of four different exercises. Use a heart monitor to calculate how many calories you’ve burned along the way. Lifting weights is one of the easy ways to increase the intensity of your workout and burn more calories.
Swimming is one of the ultimate calorie burning exercises, burning up to 700 calories in 68 minutes. Additionally, swimming works all of your body at once, with little impact on your joints.
There are clearly plenty of ways to burn 700 calories, but this shouldn’t necessarily be the be-all-end-all of your fitness goals. At the end of the day, fitness isn’t all about calories in and out; it’s about getting moving and making sustainable lifestyle choices.