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See ideas on how to burn 100, 300, 500 and 1000 kcal quickly by exercising at home. They will come in handy if you have sinned and eat a little more than planned, such as a donut or a bag of crisps. The latter snack can provide up to 1000 kcal! Fortunately, we know how to burn such a surplus of calories in a short time.

How to burn 100or300 kcal , which is the equivalent of a serving of ice cream or a donut? You can do it in 15 minutes without leaving your home. However, if you want toburn 500or1000 kcal- more work awaits you. However, you can still get rid of the excess in no time.

See suggestions for home and outdoor activities that will help you balance the number of calories in fattening dishes and snacks.

Contents:

  1. How to burn 100 kcal?
  2. How to burn 300 kcal?
  3. How to burn 500 kcal?
  4. How to burn 1000 kcal?

Which exercises burn the most calories?

How to burn 100 kcal?

This is the number of calories you get if you drink a large coffee every morning with full-fat milk and two teaspoons of sugar. Do you eat chicken sausages for breakfast? One piece also has 100 kcal. Like:

  • 2 slices of ham,
  • half grilled sausage,
  • 2 scoops of cream ice cream,
  • 3 milk chocolate cubes,
  • glass of cola,
  • glass of beer.

How to burn the calories from all these delicious things? It's nothing hard. It is enough to spend 15 to 40 minutes on the following activities.

ActivityDurationKilocalories burned
walk-run (run interspersed with walking)15 min93 kcal
salsa dancing20 min98 kcal
elliptical exercise20 min108 kcal
exercise with a gym ball30 min95 kcal
pilates30 min109 kcal
ironing40 min93 kcal
hatha yoga40 min104 kcal
stretching exercises40 min104 kcal
shopping40 min107 kcal

Calculations were made for a person weighing 70 kg. If you weigh less, you will burn less calories, and if you weigh more, you will burn more calories.

How to burn 300 kcal?

Bad news for lovers of sweets: most cakes, cookies and bars contain just 300 kcal per serving. This is what you can provide your body with by allowing yourself a piece of cheesecake, donut or croissant with chocolate.

You will absorb the same number of calories if you devour a packet of microwave popcorn or half a can of fried peanuts during an evening movie show.

Fortunately, there's also good news - you can burn them in 20-30 minutes, just exercise. Or … clean the house.

ActivityDurationCalories burned
running up the stairs20 min311 kcal
skipping rope30 min287 kcal
spinning (riding a stationary bike)40 min291 kcal
dance to fast music45 min289 kcal
vacuuming60 min315 kcal
walk briskly60 min315 kcal
calisthenics (bodyweight exercises)80 min291 kcal

Problem with the tire? Try exercises for a protruding belly

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Author: Time S.A

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How to burn 500 kcal?

This is what one large breaded pork chop has, but also dishes known from fast-food: e.g. the popular Big Mac sandwich or large fries (if you eat them in a set, you will absorb 1000 kcal!). You can get 500 kcal by eating a cut garlic baguette or half a packet of crackers (hard to believe, right?). Beware of sweets! A 100-gram piece of delicious brownie has that many calories too.

See also: Dietary desserts that you can eat while losing weight [RECIPES]

To burn 500 kcal in one workout, you need to be in a fairly good condition. That is why beginners should rather not make such a big effort.But you can try to divide the training into 2 or 3 parts: do one in the morning, another at noon and in the evening. And then go for a brownie with impunity.

ActivityDurationCalories burned
running up the stairs32 min498 kcal
spinning (riding a stationary bike)40 min490 kcal
squash40 min498 kcal
circuit training60 min498 kcal
elliptical exercise70 min509 kcal
roller skating70 min509 kcal
nordic walking100 min500 kcal

See also: How to burn calories without exercise?

How to burn 1000 kcal?

A thousand kilocalories is the equivalent of a traditional dinner consisting of tomato soup, pork chops, potatoes and fried cabbage. You will eat the same amount of calories when you choose 3 pieces of pizza with cheese, ham and mushrooms for dinner, or a kebab in a bun with a lot of sauce. Note: 1000 kcal is also included in a packet of green onion-flavored chips in a 225 g packet. Better never eat it alone at the same time.

You don't know how many calories to take per day? Calculate your Daily Calorie Requirement (BMR)

How to burn this number of kcal? It must be said clearly: you have no chance to lose so much in one training session (and certainly not at home!) If you are in poor condition. This is a huge amount of energy that the body normally uses over a dozen or even several dozen hours. To shorten this time, you have to put in a lot of effort.

ActivityDurationCalories burned
run continuously at a moderate pace70 min981 kcal
fast riding a stationary bike92 min1003 kcal
intensive circuit training with kettlebells and elements of aerobics120 min1000 kcal
skiing150 min1090 kcal

Source:

1. Guarana extract 2. ID-alGTM3. Vitamins C, B2, B3, B64. Evaluation of the weight control effects with ID-algTM among 60 women with a BMI of 28 to 30. A double-blind, placebo-controlled clinical trial.5. Clinical study conducted among 52 women, percentage of satisfaction 6. Instrumental measurement of the abdomen - a clinical study among50 women 7. Clinical study conducted among 52 women, percentage of satisfaction 8. Clinical study conducted among 52 women, percentage of satisfaction.

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