Losing 10 kilos in a week without dieting can be difficult. However, there are exercises that are characterized by their high ability to burn more calories, compared to other exercises. "Madam Net" informs you of the best exercises to lose weight 10 kilos in a week.
The strongest exercises to lose weight 10 kilos in a week
Cardio exercises are one of the most effective exercises to lose weight quickly
Cardiovascular exercises, also known as cardio exercises, are one of the most effective forms of exercise for weight loss, as the higher the heart rate, the higher the percentage of burning fat and calories in the body, thus losing weight. So, you need to do up to 300 minutes of cardio a week, according to the Mayo Clinic. This averages about 60 minutes five days a week.
Cardio exercises to help you lose weight include:
1. Jump rope
Rope jumping helps in burning fat in the body
Jumping rope increases your heart rate, helping you burn about 1,300 calories per hour.
Stand holding the ends of the jump rope, elbows toward the ribs, jump continuously for 5 to 10 minutes. To increase the intensity of the exercise, hop one set of jumps on one leg, and the other on both legs.
Read more: Best exercises to tone the body at home
2. High Intensity Hit
The Hit is an effective high-intensity weight loss exercise
A high-intensity HIIT involves putting maximum effort into one specific activity for a short period of time. This is followed by a longer period at a slower pace. This exercise may be more effective at reducing body fat than other types of exercise. This exercise involves intense 45-second lunges to raise your heart rate, followed by 15 seconds of rest. Next, perform jump lunges for 45 seconds, followed by 15 seconds of rest.
Repeat this exercise for 10 to 20 minutes.
You can also incorporate other movements such as: mountain climbing, jumping squats, or sprinting at a high-intensity pace for a minute, then walking for 30 seconds and returning to a high-intensity pace for one minute.
Repeat the exercise 8 to 10 times.
Push-ups help burn body fat and increase muscle mass
Push-ups fall under the category of the most effective exercises 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 ground, equal to the shoulders and in the same direction, with the torso lowered so that it forms with the elbows a 90-degree angle. The elbows should be kept close to the body (for more resistance). As you descend into the pushup, spread your feet apart as if you were doing a jumping jack, being careful not to sag your hips. Press yourself back into a plank as you jump with your feet together again.
Repeat the exercise 3 to 10 times, taking a break of 60 to 90 seconds between each exercise. Then, gradually increase the number, until reaching 20 times a day, which achieves the desired result for losing weight, and tightening the muscles of the body.
Follow more: The most powerful hit exercises for women at home to sculpt the body
4. Deadly Lift
The deadlift increases the calorie burning process, which helps in losing weight
The deadlift helps build muscle in both the lower and upper body, as well as burn calories. This reduces body fat and promotes weight loss.
After standing straight, grab the dumbbells, and slowly lunge forward, making a squat. Put your arms down at your sides, palms facing forward. Bend your arms at the elbow, keeping your shoulders stationary until the dumbbells reach them. Slowly lower the dumbbells (3-4 seconds) down to return to the starting position. Avoid "locking" the elbow below.