Learn how to burn 500 calories in 20 minutes

Cardio challenge: Learn how to burn 500 calories in 20 minutes

Sustainable weight loss requires a balanced diet but also the practice of regular physical exercise.

If you want to burn your fat mass, the calories expended must be equivalent to or greater than those you consume. This 20-minute challenge allows you to eliminate 500 of them.

To lose weight, it is important to know how many calories each food contains but also the level of combustion of this unit of energy during our workouts. 

With these exercises, burn 500 of them in just 20 minutes.

How to spend 500 calories a day?

To lose weight, it is important to calculate the calories of each food but also the number of those that are burned during physical activity. Exercising is the best way to improve your cardio while focusing on maintaining your ideal weight. If you want your sports session to burn 500 units of energy, there are several disciplines to adopt alone or as a team.

 To accomplish this goal, you can do a two-hour session of yoga or tennis. Burning fat with this proportion can also involve doing an hour and a half of walking, weight training or horseback riding. If you are more dynamic and like speed, the elliptical or speed trainer is your best ally for burning fat. 

The same is true for zumba, volleyball, aquagym and rollerblading. If you're in a hurry, half an hour of jumping rope or a 45-minute sports session of rugby three times a week will allow you to see conclusive results on your body.

What are the habits to adopt to lose fat?

Beyond adopting regular physical activities, knowing your daily calorie intake is important in order to know how much energy you need to expend to maintain balance.

  A plate that contains protein, fiber, legumes and cereals helps keep your weight in shape over the long term. To lower your body mass index easily, it is important to learn to listen to your body. This involves stopping eating when you have reached the state of satiety but also knowing how to recognize when you are hungry.

This awareness prevents your body from storing fat and storing sugars or lipids.

How to eat for better energy expenditure?

Those who know how to lose weight easily know the value of eating protein for breakfast but also fiber in all meals. And for good reason, the latter are essential to trigger the feeling of satiety essential to resist untimely cravings.

If the calories consumed meet the required nutritional intake, you will stop snacking and be in better shape for your sports sessions! Sufficient hydration of at least 1.5 liters per day is required to oxygenate your cells and keep your body running.

 For lasting weight loss, banish sugary drinks filled with chemical additives and dyes! Sufficient sleep of at least 7 hours a night is also fundamental because it is during the night that our cells renew themselves. The energy is regenerated and you are ready to face the day with motivation.

 Sufficient sleep prevents the phenomenon of cortisol secretion, the stress hormone, which can cause weight gain.

Jump rope exercises to burn calories

Exercise number 1:

To burn calories quickly, the jump rope is ideal. To perform this exercise optimally to increase your heart rate and burn fat, raise your heels to the height of your buttocks. For a high intensity workout, repeat this move 50 times with 30 second breaks between each jump.

Exercise number 2:

If you want a more intense workout that is more likely to burn fat in depth, play with your jump rope with your feet together, an exercise that will increase your endurance. Jump 5 times before resting 30 seconds. As you train, decrease break times for a more dynamic workout.

Exercise number 3:

This exercise is reserved for those who are already initiated to the jump rope since it requires more speed. For this cardio workout that burns 500 calories in 20 minutes, raise your knees as high as you can while jumping 50 times. Give yourself a 30 second break every 10 times.