Burn 300 Calories: 2 Simple Exercises

With these exercises it is very important to adjust the weight of the kettlebell and not to overdo it in the first few days. Gradually you can increase the weight.

Exercise is the easiest and most effective solution to burning a few excess calories, and there are numerous ways you can even do it at home or outdoors. You don’t even have to go to the fitness center for it.

You can do various exercises  in a short time and without taking up a lot of space to  reduce excess fat.

Today we recommend two short exercises that will help you burn 300 calories quickly and easily . Read on to learn more about it.

What you need for the exercises

Before you can begin these exercises, you will  need a kettlebell. Do you know this russian dumbbell?

This wrought iron ball dumbbell has a fixed handle, which makes it easier to use. The weight of this training dumbbell is between 4 and 47 kg.

Most who exercise with it start  at 4 kg and gradually increase the weight.

Burn calories with the kettlebell

Since training with this kettlebell is very strenuous,  you can probably burn between 300 and 350 calories in a few minutes.

The movements must be carried out correctly  and without interruptions.

Exercise 1

• Stand up straight with your legs shoulder width apart and your toes at a 45º angle.
• Then place the kettlebell on the floor between your legs.
• Get on your knees and take the handle of the dumbbell with both hands.

• Then you press your heels down with great force and lift the torso and the dumbbell without letting go of them.
• Repeat this exercise 10 times and do a total of 3 series.

exercise 2

• Stand up straight on the floor with your legs apart.
• Then you begin to swing the kettlebell forwards and backwards between your legs.
• Do 3 series of 5 to 10 minutes each. In between you can take a 3 minute break.

Tips for optimal results

For both exercises, it is advisable to start with a weight of 4 – 4.5 kg. Once you have mastered the exercises, you can gradually increase the weight  until you reach 10-11 kg.

It’s best to do the exercises with some music,  so they ‘ll be  a lot more fun.

Practice sessions

We recommend doing 2 to 3 training units at a time ,  with a time of 48 to 72 hours between them.

Number of repetitions

The number of repetitions depends on how much time you have and of course on your condition.

If you want to burn calories, you shouldn’t do more than 10 repetitions. It is best to start with a little and then gradually increase the exercises.

Duration of the training

The series of the first exercise can take up to a minute, depending on how well you can lift the kettlebell.

The second exercise should take a minimum of 5 minutes,  with gentle movements without stopping.

Break

The breaks between the individual series are very important and must be carried out correctly.

You shouldn’t just sit down and hold still. It’s best to walk up and down a bit to tone down the intensity of the exercise and prepare for the next session.

intensity

If you want to burn calories, the intensity of the exercises is especially important. This can be a bit of a chore at first,  but once you get used to the exercises, you can increase the intensity to achieve your desired goal.

place

The advantage of these exercises is that they can be done anywhere as they don’t take up a lot of space.

However, you should make sure that the surface is stable and the place is calm so that you can concentrate fully on the exercises.