The 6 best exercises to burn calories, according to science

Keeping fit is a priority for many. It is not only about having a slender body, but also about looking after your health. However, it is not always easy to find a good exercise routine that is comfortable and enjoyable, but also helps burn calories.

Sometimes, for various reasons, going to the gym is not viable, but this should not discourage us. There are other types of routines that carried with perseverance can give excellent results.

A good alternative to burn calories is the list proposed by the Mayo Clinic. There are six exercises that will help lead a healthy lifestyle.

It should be noted that if you want to lose weight, just exercise is not enough. If you want to lose weight, it is best to talk to a specialist about your ideal weight, work on eliminating sugars from your diet and eat a balanced diet.

Also, it must be taken into account that the exposed numbers are approximate. The fact that a routine helps burn calories faster does not necessarily mean that it is the best option for us. In the end, the most important thing is to enjoy the exercise enough to get up and do it constantly.

  • Running (12 Kilometers). Running long distances is still one of the most efficient methods to burn calories in a short time. This routine, together with skipping rope, is the one with the most calories to burn: total 1074 per hour.
  • Skip Soga. This activity, although in essence it is quite simple, is very effective to sweat. Jumping for an hour will help burn 1074 calories.
  • Taekwondo This martial discipline is the most intense and competitive of the list. Allows you to burn 937 calories per hour.
  • Nation Doing it constantly is a good option to burn calories (892 per hour) and also brings many other health and body benefits.
  • Climb stairs. The exercises on stairs are an excellent alternative. Going up and down them can help burn 819 calories in an hour.
  • Running (8 kilometers). A little more moderate than number one on the list, this routine allows you to burn 755 calories per hour.

Morning or afternoon: What is the best time to do exercises?

Some people prefer to do exercises in the morning and others in the afternoon or evening, but what is the best time?

There is a generalized idea that the best time to exercise is the morning, however, it is not necessarily so. Contrary to what many people think, the afternoon is a better option. Below we explain why.

It turns out that our body is more prepared to play sports in the afternoon. This is because between 4 and 5 p.m. our body temperature is higher than in the morning. In this schedule we have approximately 5% more strength and around 4% more resistance. To this is added a more alert mental state that could even help reduce the risk of injury.

This does not mean that exercising in the morning does not have its advantages. Playing sports as soon as we wake up will fill us with energy. Many experts maintain that it is key to be more productive. Therefore, if you want to recharge yourself to be more active the rest of your day, it is a great option.

However, it must be borne in mind that at the end the appropriate time to practice sports will always depend on each person, since not all organisms are the same. So, for example, there are those who prefer to wear an evening routine because it helps them sleep better, while in other cases, exercise at the last minute prevents some people from falling asleep.

Finally, there is a rule applicable to everyone: try to always do sport at the same time, it will allow you to be more constant and favors your circadian cycle, that is, your biological clock, which will allow your body to be constant in your sleep hours , vigil, among others.

The perfect body of Michelle Lewin

The Venezuelan Michelle Lewin is now the diva of fitness. The vast majority of girls who are fighting for the perfect body, have it as one of their references. Thanks to his photographs on Instagram and other social networks the phenomenon has been growing in an incredible way, with more than 6 million followers on his Facebook account and his posts on Instagram are all crazy.

Michelle started practicing sports from a very young age, at age 17, but it was thanks to her relationship with her husband that everything began to change. He saw in her a potential that others and even herself did not see and did not make a mistake.

Your body is simply impossible to ignore, it is the result of hours and hours of training and above all a lot of demand on your part. Her bikini figure everyone wants to capture, so it has been many times magazine cover, where always underlined the phrase "If I can change my body, you can also."

So if you follow Michelle, as if I have told her so far is all you know about her but you love and want to know more, let's explain what is one of her exercise routines and her diet plan.

First it is important to know the source of motivation on which Michelle is based, it can help you.

She affirms that her motivation is her own image, seeing her body gives her satisfaction and gives her the strength to continue on that path, where it is worth spending hours training in the gym. The demand with herself is the key. Be exacting with yourself!


The trick of small meals. As it could not be missing, the tricks that work all the world uses them. She assures that her metabolism asks her for food several times a day, so she eats small amounts of food frequently, to maintain energy. But it must also be said that it burns more calories than it consumes.

Healthy foods like oats, sugar-free almond milk, egg white, protein powder, etc ... are key foods for Michelle's diet.

  • Breakfast - Oatmeal with almond milk, strawberries, white egg omelet with spinach.
  • Snacks - pork chops with salad, ham with Swedish crackers.
  • Lunch - steamed broccoli with olive oil, baked sweet potato, grilled chicken breast.
  • Dinner - Brown rice with steamed asparagus, grilled salmon.


His toned and muscular abs are the testimony of a weight training and a demanding routine. She first performed training based on strides, squats, leg presses, all focused on the bottom, but she realized that you can not focus training in one area, so she switched to full-body workouts.

For her, shaping her muscles with weights is exciting and that is why she wants to share her routine with all of us, so that we can have her guidelines.


Day One - Back and Biceps
  • Dominated - 4 series, 12 repetitions
  • Rowing in bar T - 4 series, 12 repetitions
  • Rowing machine - 4 series, 10 repetitions
  • Bicep curl with bar Z - 4 series, 12 repetitions
  • Curl Concentrate with dumbbell - 6 series, 12 repetitions
  • Biceps curl with cable - 4 series, 12 repetitions

Day 2 - Hamstrings and Cufflinks

  • Sitting leg curl - 4 sets, 12 reps
  • Leg curl lying down - 4 sets, 12 reps
  • Deadlift - 4 sets, 10 reps
  • Heel lift - 6 sets, 20 reps
  • Sitting twins machine - 8 sets, 20 reps

Day 3 - triceps and shoulders

  • Vertical triceps extensions with dumbbells - 6 series, 12 repetitions
  • Triceps extension with cable foot pulley (above the head) - 4 sets, 12 repetitions
  • Military Press - 4 series, 10 reps
  • Front shoulder lift with Z bar - 4 series, 12 repetitions
  • Lateral shoulder lift with dumbbell - 4 sets, 10 reps

Day 4 - Legs

  • Strides - 4 sets, 12 reps
  • Leg Press - 4 sets, 15 reps
  • Squats - 4 sets, 12 reps

Day 5 - Abdominals

  • Crunch of Abdominals - 4 series, 20 repetitions
  • Elevation of legs suspended in bar - 4 series, 12 repetitions
  • Abdominals in fitball - 4 series, 20 repetitions
  • Abdominal machine - 4 series, 12 repetitions