Want to lose weight? Erwan Menthéour, fitness coach, suggests 5 exercises to burn 500 calories quickly. Put on your sneakers!
What do half a 4 cheese pizza, a big bowl of chips, a pure butter croissant and a Nutella pancake have in common? Bingo: all these treats cost about 500 calories.
Burning 500 calories is not easy. “If you already have a certain level of sport (i.e. you have been doing sport at a moderate intensity for at least 6 weeks), the best solution is plyometric exercises: it’s a question of pushing your body to the limit to burn a maximum of calories”, explains Erwan Menthéour, sports coach.
The secret of these demanding exercises is adrenaline: “You can see fat cells as small safes with very strong locks,” adds the coach. Adrenaline, which the body naturally secretes after a certain amount of effort, is the key to opening these safes and thus, eliminating fat.”
Find out quickly 5 ways to burn 500 calories fast
1-Knee lifts Difficulty: 7/10
Quickly raise your knees to chest height without forgetting to breathe properly. Do the exercise for 30 seconds at maximum intensity then rest for 30 seconds. Repeat 5 times.
A 5-minute sequence to be done every other day for 4 weeks.
2-Squats, push-ups and sit-ups Difficulty: 6/10
Maintaining a high intensity, do 30 seconds of squats + 30 seconds of push-ups + 30 seconds of sit-ups (plank on the hands or forearms), rest for 4 minutes and then repeat.
Do 5 times in a row, every other day for 4 weeks.
3-Fitness routine Difficulty: 7/10
While maintaining a high intensity, do 30 seconds of squats + 30 seconds of push-ups + 30 seconds of lunges + 30 seconds of sit-ups + 30 seconds of squat jumps.
Rest for 1 min 30 and repeat 5 to 6 times, every other day for 4 weeks.
4-Burpees Difficulty: 8/10
Do as many burpees as possible and, when you can’t do any more, add 2 more. Rest for 1 min 30. Repeat the sequence twice and rest for 4 minutes.
Do as many squat jumps as possible and when you can’t do any more, add 2 more. Rest for 1.5 minutes. Repeat the sequence twice.
A 15-minute circuit to be done every other day for 4 weeks.
5-Running Difficulty: 5/10
Do a 45-minute running session. If you are a beginner, jog without lifting your feet for 7 to 10 minutes, rest until you catch your breath and start again.
Do this several times a week, pushing your limits each time.