How many calories do different sports burn? Which sport burns more calories? Which sport burns fewer calories?

If your usual cardio routine is no longer satisfying, it's time to try something else. We talk about non-obvious ways to get rid of excess weight - from exercises with kettlebells to dancing.

Many people believe that daily jogging or cardio training in the gym will make the body more toned, and in combination with a strict diet will help you lose several kilograms of weight. In fact, running is far from the most effective of physical activities. Participating in other sports also gives positive results, but we encourage one thing: do not turn it into a regular struggle with calories and always try to enjoy the workout.

Exercises with a kettlebell

When you don't have time for a long run, kettlebells come to the rescue, but just like with a barbell, it's important to be careful. Typically kettlebell exercises include bench presses, squats, and push-ups. To begin with, it is better to use a weight that is not too heavy and gradually increase the load. To avoid damaging your back or shoulders, it is better to seek help from an experienced trainer who will tell you how to perform the exercises correctly.

In just a twenty minute workout. What's the secret? You have to move in different directions, and not just in one direction, and therefore exercises with kettlebells are more effective than other strength training. After a few weeks, you can not only lose excess weight, but also become stronger in general, since several muscle groups will be involved at once. Add kettlebell exercises to your regular training plan, then the results will become more noticeable.

Milan Miletic

The main thing when losing excess weight is regular exercise. Although cardio helps more, we must not forget about strength training: it should be a mix. Men lose weight much faster, this is due to the presence of the hormone testosterone and greater body weight (compared to women, they have more muscle than fat). Therefore, girls usually complain that they have to make great efforts to lose weight. But in fact, this process is simply slower for them than for men.

A person living in a big city usually moves too little. You get out of bed, get into a car where you do nothing, go to work, again physically do nothing, and how long are we active in the end? Because of this passivity, health problems can arise, and the person eventually begins to gain weight. Therefore, both men and women need all types of exercise - both strength and cardio.

Jumping rope

Jumping rope exercises are one of the best exercises for weight loss, and when combined with a healthy diet, they lead to good results. At the same time O This jump rope is small, fits in any bag and can last a long time. You may not have picked it up since fifth grade, but you can always learn everything again. This not only keeps the body fit but also improves coordination.

How quickly you burn calories depends on how quickly you jump and your weight, since heavier weights require more energy to perform the exercises. An hour of jumping at a high pace can burn between 700 and 1,000 calories, and this is not the limit if you can jump faster over time. At the same time, the pressure on the joints during jumping is less than during running, although endurance also develops.

The most important tips and best jump rope exercises can be found.

What drives many people to running training is the desire to get rid of excess weight, not to become stronger. There is nothing reprehensible in this: on average we burn 8.5 calories per minute of running. But it is important to remember that the longer you train, the more comfortable your body begins to feel. Because of this, the desired effect is lost, but you can still make your running more intense.

Running at intervals - that is, periodically increasing speed - will help you burn more calories, since the body will need to expend energy to process the oxygen it needs after such an exercise. In other words, the more you speed up, the more calories you lose. It's best to mix short, medium and long intervals so that your running workouts don't become a chore for your body.

Climbing will also help make the load more effective: running uphill burns about 50% more calories. In addition, you can combine cardio training with strength training, which also develops the endurance necessary for running. It is enough to do long runs (from 30 minutes) only once a week, and the rest of the time focus on speed.

Milan Miletic

trainer, founder of Nula Project

Like any exercise, running is only one form of load, and the body always gets used to one method. In fact, you can run in different ways: interval and tempo running, fartlek, short and long distances. You need to start with short, slow runs, and when the body adapts to such conditions, add as much variety as possible. Then you need to start interval jogging, try running uphill, downhill, and so on. Losing weight is never that difficult; the only question is how regularly a person exercises and how he eats.

When you are just starting to engage in any sport, it is better to make your workouts less frequent. It is believed that you need to train four times a week: for an amateur, this guarantees ideal psychophysical fitness for health. Training more than four times a week means either the need to achieve results soon (preparing for something), or simply obsessive exercise.

Swimming crawl

Few people doubt the benefits of swimming: with its help you can not only improve your overall health, but also keep fit. Unlike other sports, swimming does not place too much stress on the lower back and knees, which makes it quite safe. Doctors advise swimming even with chronic stress, so you can enjoy not only your results, but also the process itself.

Crawl is the fastest type of swimming, which strengthens the muscles of the buttocks, abs, shoulders and makes your back stronger. With proper training, you can burn even more calories than running, so aim for a fast pace and proper breathing when swimming.

Sport is undoubtedly the main assistant in losing weight, because sport is a constant movement that requires a certain expenditure of energy. But which sport will burn the most calories?

Grueling and difficult sports like running or squash require more energy than, for example, yoga. Choose the sport that you like best and try to make playing sports your daily habit. Ideally, you will do endurance sports like running, aerobics or Nordic walking three times a week. In these sports, the calorie expenditure will be especially high. Along with this, you should also engage in strength training to improve the condition of your muscles.

Now let's see which of the sports presented below can bring us the desired result.

Run

As we have already said, running is one of the most grueling sports that requires a lot of endurance. At a speed of 15 km per hour, you will burn about 780 calories. At a lower, but more comfortable speed of 10 km per hour, you will have to burn about 660 calories, which is also good.

A ride on the bicycle

A bike ride will seem more pleasant to many than such a grueling run. Speaking of calories, the costs here, of course, will be less. For example, riding at 20 km per hour will help you get rid of about 470 calories, and riding without stress at a speed of 10 km per hour will save you 170 calories.

Aerobics

A group sport with dance elements is not only about losing weight, but also an opportunity to make new pleasant acquaintances with people who share a common goal. For an hour of aerobics, 420 kilocalories seemed to never exist.

Nordic gait

This sport is only gaining popularity here. It is thanks to the use of sticks that different muscle groups are trained and, accordingly, more calories are burned: about 650 calories per hour.

Gymnastics

A sport loved by women, which with regular exercise has a positive effect on the most problematic areas, such as the stomach and buttocks. During an hour-long course of gymnastics, about 250 calories disappear.

There are many types of yoga that require different amounts of energy. For example, power yoga requires more energy than classical yoga. In an hour of power yoga, you can burn about 180 calories.

Swimming

One of the most popular and favorite activities, which is especially useful for overweight people, because swimming does not put as much stress on the joints as other sports. Breaststroke burns about 500 calories per hour.

Dancing

Dancing combines movement and fun, which together will help you lose extra calories. It doesn't matter what type of dance it is, the main thing is that you are in constant movement. You can lose up to 450 calories in an hour.

Badminton

One of the summer sports. Thanks to which you will not only lose about 300 calories per hour, but also enjoy the process itself.

Simple walks

Sports don't always have to be strenuous in order to lose calories. It will be enough if you move more in everyday life and start taking regular walks, for example, with your dog. Walking briskly for an hour with your pet will burn you 200 calories.

Nowadays, it’s no secret that in order to lose weight, you need to know one simple formula: you need to burn more calories than you consume. To more effectively achieve a solution to this problem, there are several sports, which will be discussed below.

There are many ratings about this on the Internet. But I will try to write the most objective rating based on many others. So, I present to your attention the rating of different sports where the largest number of calories are burned per hour of exercise:

(700-1200 kcal/hour)

Perhaps this is the most famous sport that does not require any special skills, equipment or knowledge. Running strengthens bones, develops almost all muscle groups, improves the functioning of the heart, lungs, gastrointestinal tract and other organs and systems. Regular jogging also helps in preventing the development of cancer, arterial hypertension, infectious and many other diseases.

(800-1000 kcal/hour)

Step aerobics is dance aerobics performed with special platforms - “steps”. All muscle groups work actively, and to a greater extent the hips, buttocks, waist and arms. As a result of such exercises, muscles are toned, blood circulation improves, the waist acquires a slender shape and many other effects, the list of which may not end for a long time.

(800-1000 kcal/hour)

In football you will walk slowly, jog, speed up and sometimes run fast, but the key point is that you are always moving. The large size of the football fields will give you the chance to jog backwards and forwards, keeping your body moving and always toned. We can also talk endlessly about the benefits of football: it strengthens muscles, bones, improves the functioning of the cardiovascular, respiratory and other systems.

(700-1100 kcal/hour)

Whether you practice karate, judo, tenkwodo or any other martial art, you can't go wrong with your choice. In any of these types you will have to move quickly and in different directions. Currently practiced in many countries of the world, mainly in the form of sports exercises, with the goal of physical and conscious improvement.

(500-900 kcal/hour)

Swimming is an ideal activity for people of all ages and abilities. Swimming can be an exercise or an enjoyable pastime that can be enjoyed all year round. Swimming especially emphasizes the lines of the body, makes the skin elastic, and also helps get rid of back pain. In addition, during swimming, almost all the muscles of the body work, and the functioning of all body systems improves.

(700-1000 kcal/hour)

It is quite difficult to practice with a skipping rope for a whole hour, so he is in 6th place. Athletes exercise with a jump rope to warm up, but for you this is more than a warm-up. Jumping rope is simple but effective and works the whole body and also helps with hand-eye coordination. The jumping process can include steps, sideways swings, and several other techniques. To practice with a skipping rope, no conditions or preparations are required, the main thing is the skipping rope and the necessary space for jumping.

(500-800 kcal/hour)

Cycling is active movement, fresh air and great relaxation! Cycling improves heart and lung function, strengthens muscles, burns fat - this is a great way to exercise to lose weight! You can also buy a good exercise bike for cycling at home!

When it comes to losing weight in a short time, the question immediately arises - which exercises burn the most calories.

There are many types of physical activity for quick weight loss, but while other sources only describe them, this article provides specific numbers confirming the effectiveness of these exercises.

After reading the article, you will get answers to your questions!

1. Cycling

Cycling is the most effective type of cardio exercise, so you should definitely make friends with it!

Not everyone enjoys cycling, but 1,000 calories per hour of riding is a compelling argument to still fall in love with the sport.

Here are more specific figures: in an hour of intense riding, a woman of average weight (72.5 kg) can burn about 850 calories, and a man can burn even more – about 950.

Impressive, isn't it? So, it's time to get a bike.

2. Jumping rope

This is not just children's fun, but one of the exercises that burns a lot of energy. will help you quickly get rid of a couple of annoying kilograms for the swimming season!

In an hour of exercise, men burn up to 850 calories, and women up to 750.

Add this type of exercise to your list of the best fat-burning exercises, and you will have the opportunity to spend at least 10-20 minutes of fun with your children every day, while at the same time getting rid of extra pounds.

3. Swimming

Don't really like to sweat? No problem - !

At 840 calories per hour for men and 720 for women, this sport ranks a solid third on our list.

If you want to lose weight with pleasure, swimming is the best choice!

With the help of swimming, one of the most enjoyable summer activities, you can quickly get your figure into shape during the beach season.

4. Aerobics

Fun, dynamic and relatively easy!

At first, you may feel awkward because not all movements are successful, but literally after a week you will have confidence in your abilities.

An average-weight woman burns up to 680 calories in an hour of exercise. Don't forget about the other benefits of aerobics - it helps get rid of cellulite on the thighs, forms attractive buttocks and pumps up the abs, for which many are willing to give everything.

5. Elliptical trainer

Working out on it is much more interesting than on a treadmill. In an hour of exercise you can burn up to 600 calories, and if you move backwards rather than forwards, this amount will increase by another 11%.

Not bad at all!

Grab the handles of the machine and work with your hands, distributing the load across the main muscle groups to pump them up as much as possible. Don't worry if you don't manage to set a sports record the first time - when you learn to do everything correctly, it will be much easier.

Fun and popular, it deserves its place among the best fat-burning physical activities - in one hour of exercise, the energy loss will be from 400 to 700 units. This type of fitness will perfectly cope with obstinate excess fat and quickly strengthen muscle tone.

Many people will find Zumba even more interesting than aerobics - during the workout you will not only burn excess fat and work on your body like crazy, but you will also master beautiful dance moves that will be useful at a party.

7. Water aerobics

It is suitable for those who hate sweating, but are not good enough swimmers to get the maximum benefit from the exercise.

However, don't worry - an hour of exercise will help you burn from 200 to 400 calories, depending on the intensity of your workout.

Another plus is that all movements are performed in water, so you don’t have to worry about possible injuries and bruises.

It has been proven that running is one of the most effective types of fat-burning exercise.

It is also one of the best cures for stress and depression.

In an hour of running you can get rid of about 600, and during the same time of jogging (jogging) a woman weighing 59 kg loses 550 calories.

If you want to lose weight and burn as much as possible, this is a great way to achieve it!

9. High Intensity Interval Training

Perhaps not everyone is familiar with these exercises, so let’s look at them in more detail.

Interval training involves several types of exercises that are performed at a fast pace without pauses for rest.

You'll only need 20 minutes of this to burn about 300 calories, without doing any cardio.

You can, for example, do jumping jacks for 30 seconds, then lower yourself to the floor and do 10 push-ups, then jumping jacks - do 30 seconds at a faster pace than jumping jacks, then 15 jumping exercises, then 25 sit-ups, or use combinations of any other movements.

With the help of continuous exercises, the sequence of which is never repeated (unlike monotonous movements when running, for example), the body receives a greater load, and all muscle groups are included in the work.

An unusual load forces the body to quickly adapt, while the heart rate increases and endurance develops, muscle tone strengthens, a ton of calories are burned - and all this in a very short period of time.

10. Ashtanga yoga

Ashtanga yoga classes, especially in a steam room, are an effective way to burn calories.

It is also called “yoga in the flow”, because during classes you, without stopping - in a continuous “flow”, make several repeating movements. Despite the fact that the effect on the body is mild, during exercise effective burning of fat deposits occurs, and the movements are similar to cardio training.

It is this style of yoga that develops endurance and is most suitable for quickly burning a fair amount of energy.

11. Surfing

If you live on the coast, try learning to surf - this is also a great way to burn a lot of calories.

To maintain balance on a board that rises and falls, all muscle groups are involved in the work, and you get rid of excess in a short period of time.

12. Kickboxing

This is one of the best types of exercise for burning calories. Anyone who begins to engage in this sport quickly loses excess weight.

But many people get into kickboxing not only for the sake of losing weight - it helps relieve stress and feel confident in their abilities.

Hitting a punching bag after a bad day and having a good workout - what could be more wonderful?

13. Hiking

Another effective way to quickly burn a lot of calories.

If you love walking, you will definitely enjoy hiking. All you need to do for this is just get started!

Can you name other types of physical activity that help you burn the most calories in the shortest amount of time?

I'm not a big fan of running. Perhaps in vain. Undoubtedly, running has a beneficial effect on the general condition of the body and physical fitness, helps to avoid stress and develops endurance. And all thanks to a pair of sneakers and a clear path. And of course, running burns calories. At an average speed of 10 km/h, the average marathon runner burns about 10 calories per minute. This is not enough. And if your speed is higher, then you will burn even more calories! But if running is not your element, then you definitely don’t need to be upset! There are exercises that will do much more for your appearance!

Meet three great exercises that sculpt your figure and burn calories better than running!

Climber

This is one of the most effective exercises that gives incredible effects on the whole body, and all because you have to use the whole body, provided that the exercise is performed correctly. One of the benefits of the exercise is the acceleration of blood circulation, as well as effective training of the abdominal muscles. And not just the press! The exercise perfectly engages the muscles of the core, thighs, buttocks, calf muscles and shoulder muscles, and this in turn provides additional calorie burning. A few sets of 50 reps while watching TV is all you need.

Execution technique

• Starting position - emphasis on your palms and toes (plank, as for push-ups). The body is parallel to the floor. The arms are perpendicular to the floor: the shoulder and elbow joints, as well as the wrists, are clearly aligned one below the other. Elbows slightly bent (do not lock your arms at the elbows). Don't arch at the waist. The stomach is pulled in.
• Make sure that your abdominal muscles are tense throughout the entire exercise.
• In the plank position, check that the pelvis is tucked “under you, down” (this way you will eliminate tension in the lower back); straighten your shoulders, keep them as far away from your ears as possible; The head and neck are a continuation of the spine.
• As you exhale, pull your knee toward your chest.
• As you inhale, return to the starting position.
• Alternate legs. The pelvis does not rise when moving, hold it as in a static plank. Breathe calmly, evenly, don’t stop or hold your breath. Breathing depends on the pace of the exercise.

After a few of these approaches, you will definitely burn all the calories you ate for breakfast today, and perhaps some lunch calories too! But doing a mountain climber for a minute or two is a real challenge! So combine this exercise with others, such as jumping jacks, lunges and burpees, and you can burn about 300 calories in 30 minutes!

Of course, these are average numbers. The lower your weight, the fewer calories you will lose by doing the exercise. For example, if you climb for a minute, you can burn 8 calories if your weight is 57 kg, 10 calories if you weigh 70 kg. and 12 calories – if your weight is 84 kg.

There are many ways to make this exercise easier and more difficult. I advise, one way or another, to use all options, since they are too different in dynamics and load.

1. Climber walking. We pull our knees to our chest one by one (with and without touching the floor).
2. Climber in a jump. We change legs with a jump. In the final position (at the chest) (with and without touching the floor)
3. Climber running. P We imagine that we are running upward. In the final position (at the chest) fixation is minimal.
4. Diagonal climber. Here we can either walk or jump. The knee is pulled towards the opposite elbow. The load is shifted more to the oblique abdominal muscles.
5. Climber "Crocodile" ("Reptile"). Performed by walking or jumping, with or without placing the foot on the floor. The knee is moved to the side.
6. Climber with a high jump. Starting position: one leg is brought forward into a deep lunge. Next, we change legs with a high jump. Accordingly, the second leg stands in a deep lunge. Ideally, the foot is next to the palm.

Burpee

This exercise can only evoke two feelings: either you love it or you hate it! What you love about burpees is that they really give results, don’t require any additional equipment, and can be done anywhere! And hate it because it is simply deadly heavy!

Burpees combine a squat, push-up, and jump into sequential movements that are performed at a fast pace. This exercise is included in training programs for people who are required to have high physical performance: firefighters, special forces, professional athletes of individual and team sports. This is because burpees involve almost all the muscles in our body!

Burpee is a multi-joint exercise that involves several muscle groups at once. The most loaded muscles are the legs (hamstrings, glutes and calves), and the load also falls on the pectoral muscles, triceps and shoulders. The abdominal muscles are involved. There are practically no muscles that burpees do not affect.

Technique for performing classic burpees

1. Do a squat, placing your palms in front of you.
2. Kick your legs back into a prone position.
3. Do some push-ups.
4. Immediately after the push-up, tuck your legs under you, returning to the squat position.
5. Jump up from a sitting position, straightening your entire body and clap your palms above your head.

This is one "burpee" or "burpee". The exercise is performed at the fastest possible pace, with maximum intensity and the inclusion of all possible muscles.

Burpees have many benefits

• strengthening the muscles of the whole body;
• development of core muscle strength - 29 muscle pairs located in the pelvis, abdomen and lower back form the core necessary to maintain the balance of the human body; (Read more in the article)
• burning a lot of calories during the exercise (this factor depends on the number of repetitions, speed of execution and your current weight)
• acceleration of metabolism for the whole day, that is, the benefits of the exercise remain even after you finish the workout;
• development of flexibility;
• development of coordination/balance and endurance;
• “pumping” of the cardiovascular system, improving the functioning of the heart and lungs;

There are different options for adapting the exercise. It can be made easier and more difficult. Beginners can skip the push-up and remain in the plank position, or skip the jump. You can increase the intensity of burpees by adding a forward or side jump between repetitions. Some people use weights and dumbbells and even do pull-ups between reps!

To incorporate burpees into your workout, try doing a few sets at a free pace. After the first couple of sets, be prepared to increase your speed of movement. For optimal results, try to do it at the maximum pace. Ideally, you will do 100 burpees. The result will be visible within a week.

Here are some ways to use burpees in your workout: Do 100 reps as quickly as possible, or see how many reps you can do in 10 minutes. You can also try doing the so-called 20 to 1 pyramid: do 20 burpees, rest for a couple of seconds, do 19 reps and rest again. Continue doing 1 less rep until you reach 1 rep. These options are a real challenge and are more suitable for those who have already developed good physical training.

If you're just starting out, alternate burpees with other exercises.

Even a few sets of 10 burpees per set will get your heart racing and your breathing noticeably faster, your legs will feel like they are filled with lead, your arms will shake and you will feel that your muscles have become stronger. Do them regularly and you will see your fitness improve rapidly.

Again, this is a full-body exercise, which means you'll be using every muscle in your body, meaning you'll burn more calories in less time.

It is estimated that on average, a man weighing 82 kg burns 1.43 calories per burpee. If you do at least 7 per minute, then the figure doubles. But you need to aim for 10 burpees per minute, i.e. to the figure of 14.3 calories per minute. Why? 10 reps at high speed can fire up your metabolism just as much as a full 30-second sprint on the bike, making burpees a killer cardio exercise.

Squats

Squats are considered one of the most effective exercises for losing weight, since they are the basic movements of the human body. William Lorman, a professor at Stanford University, in his Compendium of Guides to Observing Physical Activity, provides some very interesting data. For example, a person weighing 62 kg loses about 43 kcal while performing just 100 squats.

The squat can be divided into two stages. While squatting down, all the muscles of the body are tensed to maintain balance. The power phase begins when the body rises upward. There are several types of squats, which differ in type of complexity, load and method of execution. The effectiveness of different types of squats is almost the same, so you can use any exercise you like to lose weight. However, one of the most intense and effective types of squats is the jump squat!

The squat is a full-body exercise that also requires no additional equipment and perfectly works the muscles of the legs and core through alternating contraction and stretching of the muscles. A classic plyometric exercise that involves a powerful upward jump from a squat. A so-called explosive load is created, that is, a quick effort is made in a short period of time, which develops muscle strength and increases their volume. This exercise uses the quadriceps, large and soleus muscles of the buttocks, as well as the adductor muscles of the thighs, calf muscles, additional load is placed on the muscles that hold the spine, the posterior thigh muscles, the lower back muscles, and the abs.

Execution technique

• Place your feet shoulder-width apart and straighten your back. You can cross your arms in front of you at chest level.
• The squat is done while inhaling. Lower yourself until parallel with the floor. You can go a little lower, the main thing is to watch your feelings.
• As you exhale, tense your core muscles and suddenly, using the movement of your hips, jump up as high as possible. You need to make a powerful jump up, pushing off with your full feet. Try to jump as high as possible, your hips should “spring” as much as possible.
• Once your feet have fully touched the floor, go back into a squat. Repeat squat jumps as many times as necessary.

It is especially important to control the landing: try to stand on the floor with both feet at the same time. You should land on slightly bent legs (as softly as possible) and immediately go back into another squat. It is advisable to use soft and comfortable sports shoes designed for such training, ideally with shock-absorbing soles that can effectively absorb shock. It is also better to choose a surface for practicing, focusing on a softer surface (accordingly, concrete or asphalt surfaces are not the best options).

For those involved in strength sports, the squat is the main exercise for developing strength and muscle mass in the body. Correctly performed squats help strengthen the back and form correct posture. Squats stimulate normal blood circulation in the pelvic area, which speeds up metabolism. Exercise strengthens the leg muscles, and this makes a person more active and mobile.

With the help of squats, you can get rid of the “breeches” on your hips and generally improve the shape of your buttocks. Squats speed up metabolism, train breathing, and increase the rate of breakdown of fat cells. As a result, calories are burned, the figure becomes slimmer and more toned, and the gait becomes lighter, softer and more attractive. For maximum effect, jump squats can be performed in the form of a Tabata protocol* (read more in the article). This 4-minute magic set burns the most calories both during and after your workout. Participants in one study who did eight rounds of full-length jump squats—20 seconds of hard work alternating with 10 seconds of rest—burned 13.4 calories per minute and doubled their metabolic rate after the workout for at least 30 minutes.

Beginners should practice stationary squats. Once you have mastered the squat technique, you can add small jumps, concentrating on the landing mechanism (see above). Later, the exercise can be complicated using additional equipment. For example, jumping onto a step or box.

Stationary squat technique

A good effect is only possible with the correct technique! In addition, correct technique is the key to safe training! Therefore, try to focus as much as possible on your movements. So, if you are new to the sport, you don’t need to immediately squat deeply, touching the floor with your buttocks; to begin with, it’s enough to stop at the mark when the thigh is parallel to the floor, and the knee joint is bent at a right angle. The body weight is transferred to the heels. At the same time, you need to keep your back straight, slightly tilted forward, and pull your stomach in. Before performing the exercise, your feet should be shoulder-width apart, knees apart, toes apart. In this case, the arms can be in three positions: extended forward, folded in front of the chest, or holding dumbbells.

You need to squat smoothly, softly, without jerking, no need to rush, control the movement. Like any exercise, squats should be done in approaches. For example, three sets of 10 times. When performing this exercise, you must ensure that your feet are in full contact with the floor; neither your heels nor your toes should be lifted off the floor. It should be remembered that too many repetitions in a short period of time can put too much stress on the knee joints. Also remember to cool down after your workout and stretch the target muscles. In this case, the hamstrings, glutes and quadriceps.

You can find options for using these magical exercises in your training on the YA young&active channel: https://www.youtube.com/channel/UCmiUIq1qbLMRzG0DPp8ZkVQ/videos?view_as=subscriber

Here you can put together your own workout or use ready-made playlists:

Attention! Failure to warm up and cool down can increase the risk of injury during exercise. Therefore, be sure to include a warm-up before an intense workout to prepare your body for the load, and after a workout, a cool-down to restore breathing, relax and relieve muscle tension.

*If you are a beginner or have any health concerns, consult your physician before starting any intense interval training.