Losing 10 kilograms in a week without following a diet can be unattainable.
However, there are sports exercises that are characterized by their high ability to burn more calories, compared to other exercises. "Lady net" informs you about the best exercises to lose weight 10 kilos in a week.
The most powerful exercises to lose weight 10 kg in a week
Cardio is one of the effective exercises for fast weight loss
Cardiovascular exercises, which are known as cardio exercises, are one of the most effective forms of exercise for weight loss, as the higher the heartbeat, the higher the percentage of fat and calories burned in the body, and therefore weight loss. So, you need to do up to 300 minutes of cardio per week, according to the"Mayo Clinic". This average is about 60 minutes during five days a week.
Cardio exercises to help you lose weight include:
1. Jumping rope
Jumping rope exercise helps boost the body's fat burning process
Jumping rope exercise is useful for increasing your heart rate, which helps you burn about 1,300 calories per hour.
Stand holding on to the ends of the jump rope, elbows bent in the direction of the ribs, jump continuously for 5 to 10 minutes. To increase the intensity of the exercise, jump a set on one leg, the other with both legs.
2. High-intensity heat exercise
Heat exercise is considered one of the effective high-intensity exercises for weight loss
High-intensity HIIT involves putting maximum effort into one specific activity for a short time. This is followed by a longer period at a slower pace. This exercise may be more effective in reducing body fat than other types of exercise. This exercise involves intense lunges for 45 seconds to raise the heart rate, followed by 15 seconds of rest. After that, perform jumping lunges for 45 seconds, followed by 15 seconds of rest.
Repeat this exercise for 10 to 20 minutes.
You can also combine other movements such as: climbing mountains, jumping with squats, or racing at a high-intensity speed for a minute, then walking for 30 seconds and returning at a high-intensity speed for one minute.
Repeat the exercise 8-10 times.
3. Push-ups
Push-ups are useful for burning body fat, increasing muscle mass
Push - ups fall under the category of exercises that are most effective in increasing muscle mass, especially in the chest and arms area.
After lying on the floor, straight, the palms of the hands are placed flat on the floor equal to the shoulders and in the same direction as them, lowering the torso so that together with the elbows it forms an angle of 90 degrees. The elbows should be kept close to the body (for greater resistance). As you go down to the push-up, spread your feet apart as if you were doing a jumping exercise, being careful not to sag your hips. Press yourself again to form a plank as you jump with your feet together again.
Repeat the exercise from 3 times to 10 of them, taking a break of 60-90 seconds between each exercise. Then, gradually increase the number, until reaching 20 times a day, which achieves the desired result of weight loss, tightening the muscles of the body.
4. Deadlift exercise
The deadlift exercise contributes to the enhancement of the calorie burning process, which helps to lose weight
The deadlift exercise helps to build muscle in both the lower and upper body, and also burns calories. Which leads to a reduction in body fat and promotes the process of weight loss.
After standing up straight, grab the dumbbells, slowly lunge forward, taking the form of a squat. Lower your arms down to your sides, palms facing forward. Bend your arms at the elbow, keeping the shoulders still so that the dumbbells reach them. Slowly lower the dumbbells (3-4 seconds) down to return to the starting position. Avoid "locking" the elbow at the bottom.
A note from "Ma'am.Net": if you have a certain disease or are taking specific medications, it is recommended to consult a doctor before doing some exercise.