Sports activity and balanced diet are the best combination for losing weight.This time let’s see closer which sport to choose.

  • Running

Simple, but very effective activity when it comes to burning calories.
We suggest interval training – a sequence of runs and intermediate reposes. Start with an easy run and then alternately perform 60 sec of sprint and 60 sec of easy running. How long you will run depends on your physical condition, but 8 minutes of training can be enough.

  • Walking

Walking, race walking, walking uphill, walking up and down the stairs… are all activities that can perfectly shape your legs, buttocks and can help you lose the excess belly fat.

  • Cycling

You can choose between cycling outside and using a stationary bike. With one hour of moderate cycling on an exercise bike you will spend 250 or more calories. Even more effective is the performance of a short and intense workout.

  • Jumping

…any kind of jumping – with the jump rope, on the trampoline …
Jump rope is a great cardio tool, with which is possible to spend up to 700 calories.
After 10 minutes of jump you get completely soaked through, you awake all the muscles of your body and you improve the endurance, strength, speed and coordination. It’s also great to combine squats and jump rope.

  • Swimming

Swimming is certainly one of the best forms of physical activity for those who would like to lose weight as it involves all the muscles. In addition, it is also suitable for those who have problems with joints and spine.
While swimming, you fight against the resistance of water, so you spend more energy and thus burn more fat. In one hour you can use up 800 calories (depending on your weight, gender and training intensity).

  • Training for strength

Cardio exercise strengthens the cardiovascular system and plays an important role in fat burning. However, do not forget about the training for strength, because it’s actually one of the most productive trainings. For a nice shaped body you must for sure perform also “tone-up” exercises.

  • Rowing

With rowing you can activate muscles of the whole body. For better results perform several series of high intensity (from 4 to 8 minutes) and in between 2 minutes of light rowing, so that the heart rate is not completely calmed. The movement must be smooth and without interruptions.

  • Tennis

Tennis represents constant and rapid movement. It improves body coordination, balance, flexibility and speed. It strengthens and develops all muscles of the body.
With one hour of tennis you can spend 450-900 calories and more, depending on the intensity of the training. However, you should know that tennis is a very psychological sport where it takes a lot of concentration at high pulse, which can also be very frustrating.