I’m a personal trainer – these are the 6 simplest and most effective exercises to burn calories

A fitness expert has worked out the perfect exercises to incorporate into your routine if you need to shed some unwanted pounds.

Personal trainer Sam Quinn, of Nuffield Health, told The Telegraph that adults need to be in a 500-calorie deficit from their maintenance calorie intake in order to lose weight.

While the amount of calories needed varies from person to person, women should average around 1,500 calories per day, while men should be around 2,000.

But instead of spending hours at the gym trying to burn 500 calories or more a day, Quinn recommends cutting just 250 calories from your diet and burning another 250 through exercise.

The expert says there are six simple workouts you can alternate between to burn that magic number.

“Walking is free, simple and effective and should not be underestimated when trying to burn calories,” said Quinn, who recommends 3,500 steps a day.

“It’s a low-impact form of exercise, so it can be good for people who are starting their weight loss journey, or if high-intensity, high-impact exercise isn’t right for them.”

If you can pick up the pace, he continued, running about 2.5 miles also equates to a 250-calorie burn.

“It can transform strength, fitness levels, mental health and body composition,” he said of running and jogging. “It’s a great form of exercise for burning calories.”

For those who prefer swimming for their exercise, doing 35 laps in a 50-meter or 165-foot pool will help you shed pounds with a full-body workout while protecting painful joints that may not be able to. to address the impact of running.

Biking—another low-impact workout—7.5 miles is also another strategy to burn those calories and train your leg muscles.

Meanwhile, lifting heavy weights for an hour and building muscle will help burn calories in the long run, he added.

“While they don’t burn a large amount of calories during the activity (meaning they have to be done longer to reach 250 calories), it will help improve body composition and increase lean mass,” Quinn said. .

“This will ultimately help burn more calories at rest and keep you burning more calories after you’re done with your workout.”

Those looking for a shorter workout can incorporate a 25-minute high-intensity interval training session into their routine.

“HIIT training works by raising your heart rate and putting extra strain on working muscles to burn more calories than slower-paced walking, swimming or cycling,” Quinn explained, noting that it’s not recommended for people who have underlying disease due to the “Intensity” of training.

“It can help strengthen the body’s bones and muscles while increasing cardiovascular fitness and heart health.”