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Five fat burning exercises that can be done in just 30 minutes – Daily Record

Jun 27th, 2022

Losing weight can be a long and gruelling process, but many people may not realise that they do not have to exhaust themselves for hours on end to achieve results.

Calories can be burned in just 30 minutes and, with enough consistency, that might be all that you need in terms of exercise.

Alongside a good diet, most cardiovascular exercises will be enough to start shedding belly fat, says the Mirror.

These exercises do not even have to be overly intense, with walking being a proven calorie burner.

It's vital to exercise regularly, working out four or five days a week so being able to mix in a long walk may be exactly what some need to remain consistent.

Exercises burning the most calories for 30 minutes include:

Running (10mph) - 733 calories

Elliptical trainer - 466 calories

Exercise bike - 444 calories

Step aerobics - 422 calories

Walking 200 calories

Running burns through calories at a fast rate.

To begin with, slow low-intensity runs, generally over 30 minutes in duration, are likely to send your body into burning fat stores as fuel rather than carbohydrates, says Runners World.

Running floods your body with adrenaline, stimulating the release of fat from your cells, which is broken down by running.'

This means that you will burn fat fast during this first month and a half.

Burning 200 calories in 30 minutes of walking may not be as much as other exercises, but the low impact is often highly recommended by experts.

Walking can help prevent some of the muscle loss that may occur when cutting calories to lose weight.

This helps minimise the drop in metabolic rate that occurs when you lose weight, making the pounds easier to keep off.

Health advantages of walking

Research from the Lawrence Berkely National Laboratory found that brisk walkers had a lower risk of heart disease compared to runners.

They came to this conclusion by comparing data from two studies of 33,060 runners and 15,045 walkers.

Scientists found that for the same amount of energy used, walkers reaped far more heart benefits than runners.

A risk of heart disease was reduced by 4.5% for runners compared to 9.3% for walkers.

Harvard Health has also found the benefits of cycling not only for fat loss.

Researchers found that a 155-pound person can burn around 260 calories per 30 minutes of cycling on an exercise bike at a moderate pace, or up to 298 calories per 30 minutes at a moderate pace.

Not only that, but cycling was found to have a number of health benefits too, which included better overall fitness, lowered blood sugar and a reduced risk of heart disease.

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Excerpt from:
Five fat burning exercises that can be done in just 30 minutes - Daily Record

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