To lose weight quickly and then keep the weight at the desired level is not enough to limit yourself in calories. Also required intense exercise for quick weight loss, which helps to burn extra weight and replace fatty tissue muscle mass.

Step Aerobics

Power consumption: 800 Kcal per hour. Step aerobics is part of many fitness programs for weight loss. It provides load mainly on the thighs, buttocks and stomach - these areas of the body in women are usually the most problematic. If you deal with step aerobics for one hour at least four or five times a week, the results will be visible in a couple of weeks.

Bike ride

Energy consumption: 500-1000 kcal per hour. The number of calories you burn during cycling depends mainly on the speed with which you are driving. Riding this bike in the parks, streets, or forest paths - is the best option for quick weight loss, but if you do not have time for such a trip, buy a bike and takes at least half an hour in the morning and evening. You can pedal while watching TV, reading the newspaper or watching list for today - to one another does not prevent.

Sailing

Power consumption: 800 Kcal per hour. Swimming - one of the best exercises for those who want to lose weight quickly. It is suitable even for those who still led a sedentary lifestyle, and for whom other load may be too heavy. Swimming, man uses all muscle groups, but the stress on the joints is minimal.

Racquetball

Power consumption: 800 Kcal per hour. Hour play racquetball courts - it's a great cardio that allows you to not only burn extra weight and strengthen muscles and improve coordination. Moreover, the fact that in the racquetball courts do not play alone, will give you extra motivation to train: have to go to the gym, even in bad weather, not to bring a partner on the game.

Classes on the elliptical trainer

Power consumption: 600 Kcal per hour. The elliptical trainer - the ideal tool for strengthening the muscles of the body and burning extra kilos. If you are not doing it earlier, before the first workout you can ask an instructor at the gym to advise you. When you understand what's what (fortunately train on this simulator's not hard), wear headphones, turn on your favorite music or audio book and start classes. Under the rhythmic melodies and fascinating book is often possible having been occupied for over an hour in a row.

Rowing

Consumption: 500-600 calories per hour. Rowing provides a good load on the muscles of the arms and abdomen. You can do this on the boat, and can train on special simulators that simulate rowing. The first option, of course, interesting and fun, but the second is available to more people.

Walk

Power consumption: 360 Kcal per hour. Walk briskly - the easiest way to strengthen the muscles of the legs, abdomen and buttocks. Try to walk at least an hour a day, and in addition, as often as possible to walk on his own business - so you will greatly increase the total number of calories expended daily.

Dancing

Consumption: 600-800 calories per hour. Dance is useful not only for the figure, but also for the soul dances significantly increase self-confidence How to gain confidence in themselves? And help a person feel more comfortable in his own body. If you for some reason can not go to dance classes, just turn on the music at home, and dance - most importantly, to your movements were quite intense, pulse rate, and begins to actively lipolysis. In addition, you can practice on various video tutorials, which are freely available on the Internet.

Horseback riding

Consumption: 200-600 calories per hour. Horse riding is certainly not available to everyone, but if you have the opportunity to ride on a regular basis, use it. This will allow you to quickly strengthen the muscles of the buttocks and thighs, burn extra weight and, more importantly, get great pleasure from intercourse with animals. Scientists have long noticed that the contact with the horses (and many other animals) has a beneficial effect on the psyche, helps to relieve stress and get away from everyday worries, it is very important for the modern man.

Jogging

Power consumption: 550 calories per hour. Running can help you not only lose weight quickly, but also to become tougher. Within a few months of regular runs, you will notice that the steel is easy to climb the stairs to wear bags Bags - a necessary thing in every woman's wardrobe   the products are not so hard and long walking tour in three or four kilometers quite tiring. Additionally, 550 calories per hour - is the minimum number of calories which can be burned when running. The faster you run, the more energy is spent; calorie consumption also depends on the terrain on which you are running - steep slopes are always the most energy-intensive. Many runners power consumption up to 800 kcal per hour, and even more.

Exercises on the trampoline

Power consumption: 400 Kcal per hour. Who would have thought that such a fun activity helps burn as many calories? Soaring high in the air, pushing down, performing various tricks in the air, you can lose weight at the same time, strengthen the muscles, improve coordination, and receive a lot of positive emotions. However, beginners should train under the guidance of an instructor: This will help avoid the drop, which could result in sprains and even fractures.

Kickboxing

Power consumption: 600 Kcal per hour. Kickboxing is useful for the figure for the vestibular system; In addition, the skills of self-defense you will never hurt.

Yoga

Power consumption: 180 Kcal per hour. With only one yoga Yoga - the way to preserve youth and health of skin   It is unlikely to succeed to lose weight quickly, but it can be a great addition to the basic training. Yoga helps to make the body more flexible, relieve back pain and relieve stress. As soon as you are able to perform more and more complex asanas, energy consumption yoga will gradually increase.

Football

Power consumption: 400 Kcal per hour. Gather groups of friends, divided into two teams, and played football for fun. You will not notice how lose weight and improve coordination; In addition, you may learn to better understand the so-called "men's passions" - and it will benefit your relationship with your partner or husband.

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