The key to burning more calories is to focus on one movement, but do it with high intensity, rest, and then repeat. Usually, a sign that you're doing it right is that your heart rate will increase. What are some examples? Check out the list below!

1. High Knee Running

The calories burned during high knee running are approximately 240 to 355 in 30 minutes. This movement is quite challenging but can strengthen the lower body. To perform this movement, run in place while lifting your knees as high as possible.

2. Butt Kicks

The calories burned during butt kicks are approximately 240 to 355 in 30 minutes. Similar to high knee running, this activity is also considered difficult, especially for beginners. The correct way to do it is to alternately lift one heel towards the buttocks (like running but with the heels touching the buttocks).

3. Mountain Climbers

The calories burned during mountain climbers are approximately 240 to 355 in 30 minutes. This movement can strengthen the entire body. Therefore, more calories are burned even in a short duration. Start the movement by positioning yourself like a plank, then alternate lifting your knees towards your chest rapidly.

4. Jumping Jacks

The calories burned during jumping jacks are about 8 to 11 calories per minute. This movement will increase your heart rate and engage the entire body. Jumping jacks don't require special equipment but require high endurance. Start by placing your arms at your sides, jump with your feet shoulder-width apart, and raise your arms above your head.

5. Planks

Not everyone can hold planks for a long time. This movement requires high body endurance while tightening the abdomen. Even if done for only 1 to 2 minutes, the body starts to work and sweat. Each minute, planks can burn 2 to 5 calories.

The Importance of Warming Up

Always remember that we need to warm up before starting physical activity. The purpose of warming up is to increase body temperature and blood flow, so the body is ready for exercise and, of course, to prevent injuries. If you are a beginner, start with lighter intensity and gradually increase it.

However, if you belong to the category of people who need special adjustments (such as joint inflammation, injuries, wounds, or other mobility limitations), discuss it first with a doctor, personal trainer, or physical therapist. They will show you how to perform various movements safely.

Take It Step by Step

Every time you start something new, start with the easiest. If necessary, consult a fitness professional for recommendations on the most appropriate type of exercise for you. The key is to start with basic movements, low repetitions, and light weights. Then, gradually increase them over time.

There are 5 basic movements you can do to burn more calories when exercising: high knee running, butt kicks, mountain climbers, jumping jacks, and planks. Remember, everything should start from the basics because in the end, you'll surely become proficient.

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