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Easy Ways To Burn Calories Without A Gym

We all want to lose weight, tone our bodies, and adopt a healthy lifestyle. And even if you don’t want to, you still need to manage your weight to stay healthy and free of diseases. No matter what your fitness goal is, it is essential to maintain a healthy calorie count. The number of calories increases every day, and you cannot stop that in any way because food is unavoidable for the human body. Since you can’t eradicate the addition of calories to your body, you need to move and exercise every day to cut down the extra calories. 

There is no doubt that exercise is the best way of burning calories, which is why most people hit the gym intending to burn fat, ultimately losing weight. Gyms have machines and accessories that make exercises more fun, more intense, and more effective. But, not all of us can afford the gym fee. Not all of us have the time and energy to visit the gym every day. And if you are one of them, you’re probably looking for alternative ways to keep your calories in check and stay healthy. And to help you with the same, we’re here with some of the most practical ways to cut calories without visiting the gym. Let’s get started!


Skipping is a full-body exercise and can prove to be the best way to burn maximum calories per day within a few minutes. You can burn off 100 calories in just 15 minutes by skipping rope, which is why skipping is one of the best exercises to jump-start your fat loss journey. It is also one of the most effective ways to warm the body up at the start of your workout routine. Besides being an ideal exercise of burning fat and warming up, skipping also ups your heart rate, boosts mood, and improves balance and coordination of the body. 


Running does not necessarily require a treadmill. In fact, experts suggest that running in the open must always be preferred over running on a treadmill. It keeps your legs from developing injuries and boosts mood due to the freshness of the outdoors. Running activates almost all the body’s major muscle groups, including arms, legs, core, and even the back. Within a matter of 30 minutes, you can burn 250 to 500 calories, depending on your speed and inclination. Without having to visit the gym, you can turn your body into a calorie-burning machine by running. 


If you want to lose calories quickly, but hate it when sweat drips off your body, then swimming has to be the best exercise for you! Swimming is yet another fat-burning exercise that involves the full body and burns calories real quick. If you have access to a swimming pool, consider yourself as one of the lucky ones! An hour of swimming can cause your body to burn more than 600 to 700 calories. The reason behind such a high number is that swimming makes sure that your body uses all your muscles equally. Swimming is an excellent way for you to shed some weight. 


Cycling is an effective and fun way to lose a considerable amount of calories per day. You can burn 100 calories in less than 20 minutes by exercising at an average speed. An hour of cycling can burn up to 500 to 700 calories, which is again quite an impressive number. Cycling strongly affects your large leg muscles, glutes and also engages your core. It can also strengthen your arms and improve posture. This full-body exercise can cause you to sweat it out within minutes and can also be a way to escape your daily routine and declutter your mind. 


HIIT stands for High-Intensity Interval Training. It is a workout structure that involves 20 to 30 seconds of high-intensity exercise, causing your heart rate to reach its maximum capacity and then a 10-second break, to give the body a short recovery period. You can easily do HIIT routines at home by incorporating fat-burning exercises like jumping jacks, high knees, butt kicks, mountain climbers, etc. These exercises can crush calories quickly, and by doing them in a HIIT routine, you can even burn calories post-working due to the increased metabolism rate. 

Other Exercises

Some exercises require absolutely no equipment, and you can easily do them in the comfort of your living room. You can add all these exercises, targeting specific muscle groups, and form a routine of your own by doing them in 3-4 sets and 15-20 reps, depending on your level of strength and stamina. 

  • Squats
  • Lunges
  • Push-ups
  • Pull-ups
  • Tricep dips
  • Sit-ups
  • Crunches
  • Plank

Remember, there are several varieties in each of the exercises, so you can keep switching them up and avoid boredom. Similarly, you can increase the level of intensity through variations or an increase in the number of reps and sets. 


All in all, exercise without the gym can still burn calories and meet your fitness goals. Try some outdoor exercises like swimming, running, cycling, or indoor exercises like HIIT and cardio routines. All you need is the willingness and discipline to show up every day and sweat it out! 


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