With These Two Simple Exercises You Burn Up To 300 Calories!

Exercise is one of the most effective ways to burn excess calories that accumulate in our body causing weight gain. Today,  we want to share a short, simple exercise routine that you can do at any time and with which you can burn up to 300 calories. Would you like to know what it is and how to make it at home?

These days it’s very easy to put an exercise routine into practice; since you don’t have to go to a gym every day to enjoy all its benefits.

In fact, without having to leave the house and investing just a few minutes in small spaces, we can perform movements to stay active and thus burn all the extra fat that worries so much.

How to start doing these simple exercises

Before practicing the following exercises, it is very important to get a weight or kettlebel. You know what it is? It is a cast iron ball that, at the top, has a handle made of the same material that makes its use much easier.

This workout element is often found in weights ranging from 4 to 47 kilos.

Most people who start to include it in their routines, in general, use the 4 kg, to gradually increase the load.

What are the moves we should make?

Thanks to the extra demand that the kettlebell puts on your movements, it ‘s possible that, in a few minutes, you can burn up to 300 or 350 calories.

The most important thing is to do both movements correctly and try to make each session uninterrupted.

Movement No. 1

• Stand up straight with your feet shoulder-width apart and your toes at a 45° angle.

• Place the kettlebell on the floor between your feet
• Squat down and grab the weight handle with both hands
• Push your heels down very firmly and raise your torso, lifting the weight without releasing it for a few seconds
• Do 10 repetitions of the movement and complete 3 sets in total

Movement No. 2

• Stand up straight with your legs wide apart
• Then start swinging the kettlebell between your legs, front to back
• Do three continuous sets of 5 or 10 minutes each, with 3-minute rests in between.

Advice to improve results

In both cases, the recommendation is to start with a weight of 4.5 kilos or less, until you can completely master each movement. Upon reaching the next level, the weight can be increased until reaching 10 or 11 kilos.

To give these two simple exercises more rhythm, it’s a good idea to set the place up with lively music; that gives more motivation.

Number of sessions

For each activity it is recommended to carry out between 2 and 3 sessions, with a rest time of 48 to 72 hours between them.

Number of repetitions

They depend on the time you have available to perform each movement and, in addition, on your personal physical condition.

It is not recommended to do less than 10 repetitions, as in that case the effort would be very small.

The ideal is to start with this amount and increase it day after day.

Length of series

In the first, exercise sets can last up to a minute, depending on how long you can handle lifting the weight.

In the second case, the time needs to be longer, at least 5 minutes, but always making light movements and without stopping the weight.

The total session should last between 20 and 30 minutes, on average.

Rest

The breaks between sessions are very important, so it is necessary to learn how to do them correctly.

You should not sit or stand completely still, motionless, during breaks between sessions.

It is preferable to walk a little to reduce the intensity of the exercise and thus prepare for the next session.

Intensity

The key to burning calories is the intensity with which you perform each of these exercises.

At first it can be a little tedious to do it over and over; but with a lot of practice it is possible to increase to reach the desired goal.

Place

The advantage of these moves is that they don’t require a place with a lot of space to perform.

However, it is very important to know how to choose the ideal location; since it must be firm, free from noise and all sorts of distractions.