Burn Calories Fast: Top Exercises to Revamp Your Routine

Dr. Constance Odom, MD

Medically reviewed by

Dr. Constance Odom, MD

Dr. Constance Odom, MD

About

Constance Tambakis Odom, MD graduated in 1987 with her Doctorate of Medicine from the New York Medical College, and was an Anesthesiologist Resident from 1988 to 1991 at the Brookdale Medical Center PGY II (CA-I)-PGY IV (CA-III). She is Board Certified by the American Board of Anesthesiology since 1998 and American Academy of Anti-Aging Medicine since 2002. Constance Odom, MD is affiliated with the American Medical Association, American Academy of Anti-Aging Medicine, American Society of Anesthesiology, Georgia Society of Anesthesiology, Hellenic Medical Society of New York, North Carolina Society of Anesthesiology, and Society of Ambulatory Anesthesia.

Credentials

Medical Director At:

• Nu Image Medical
• MetroMedispa P.A.

Staff Anesthesiologist at:

• Betsy Johnson Regional Hospital in Dunn, NC
• Onslow Memorial Hospital in Jacksonville, NC
• Duplin General Hospital in Kenansville, NC

Director of Anesthesia Services at:

• Jacksonville Surgery Center in Jacksonville, NC

Written by our editorial team.

Last Edited 2 months ago · 8 min read

When it comes to weight loss, incorporating calorie-burning exercises into your routine is crucial. This guide introduces a series of bodyweight exercises that can be performed at home, perfect for beginners looking to shed some pounds.

Warm-up: Get your heart pumping

Before diving into the main workout, itâs essential to warm up your muscles and get your heart rate up. A proper warm-up can help prevent injuries and prepare your body for more intense activity.

Light cardio warm-up:

• Jogging in Place: 2-3 minutes

• Jumping Jacks: 2-3 minutes

Approximate Calories Burned: 20-30 per 5-minute session

Main workout: bodyweight exercises

1. Squats

Squats are a fundamental exercise that targets your legs and glutes while also engaging your core.

• How to Do It: Stand with feet shoulder-width apart. Lower your hips down and back as if sitting into a chair. Keep your chest up and knees behind your toes. Return to standing.

• Duration: 3 sets of 15 reps

Approximate Calories Burned: 50-70 per 15-minute session

2. Push-Ups

Push-ups are excellent for building upper body strength, targeting your chest, shoulders, and triceps.

• How to Do It: Start in a plank position with hands slightly wider than shoulder-width. Lower your body until your chest nearly touches the floor, then push yourself back up.

• Duration: 3 sets of 10 reps

Approximate Calories Burned: 50-60 per 10-minute session

3. Burpees

Burpees are a full-body exercise that can significantly elevate your heart rate, making them great for calorie burning.

• How to Do It: From a standing position, drop into a squat and place your hands on the ground. Kick your feet back into a plank position, perform a push-up, then jump your feet back to your hands and leap into the air.

• Duration: 3 sets of 10 reps

Approximate Calories Burned: 100-120 per 10-minute session

4. Mountain Climbers

Mountain climbers are another full-body exercise that primarily targets your core.

• How to Do It: Start in a plank position. Bring one knee toward your chest, then quickly switch legs, as if running in place while in a plank.

• Duration: 3 sets of 30 seconds

Approximate Calories Burned: 50-60 per 10-minute session

5. Plank

Planking is an excellent core exercise that also strengthens your shoulders and back.

• How to Do It: Hold a plank position with your forearms on the ground and your body in a straight line from head to heels.

• Duration: 3 sets of 1 minute

Approximate Calories Burned: 15-20 per 5-minute session

Cool down: stretch it out

Cooling down is just as important as warming up. Stretching helps to relax your muscles and can improve flexibility.

Simple Cool-Down Stretches:

• Hamstring Stretch: 1 minute each leg

• Quadriceps Stretch: 1 minute each leg

• Shoulder Stretch: 1 minute each arm

Approximate Calories Burned: 10-15 per 5-minute session

Total calories burned

By performing this routine, you can burn approximately:

• Warm-Up: 20-30 calories

• Main Workout: 265-330 calories

• Cool Down: 10-15 calories

Additional tips for effective weight loss

While incorporating calorie-burning exercises is crucial for weight loss, itâs also essential to maintain a well-balanced diet and lifestyle. Here are some additional tips to help you achieve your weight loss goals:

Stay Hydrated:

Drinking enough water is crucial for weight loss as it helps with digestion, and metabolism, and can even reduce appetite.

Get Enough Sleep:

Lack of sleep can disrupt hormones that regulate appetite and lead to weight gain. Aim for at least 7-9 hours of quality sleep each night.

Stay Consistent:

Consistency is key when it comes to weight loss. Stick to a regular exercise routine and make healthier food choices consistently to see results.

For those looking for additional support, Medical offers a variety of weight loss treatments tailored to your needs. These treatments are prescribed by professionals to ensure they are safe and effective, helping you achieve your weight loss goals in a way that works best for you. You can explore more about these options at Nu Image Medical -Weight Loss Medications.

By incorporating these tips along with calorie-burning exercises into your routine, youâll be on the right track to achieving your weight loss goals. Remember to listen to your body and make modifications as needed, and always consult with a doctor before starting any new exercise program.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your physician about the risks and benefits of any treatment. Nu Image Medical may not offer the medications or services mentioned in this article.