One Workout 450 Calories Burned

One Workout 450 Calories Burned

Burning calories during a workout will depend mostly on a number of factors, such as your size, body-fat ratio, and the intensity level of your workout training. If you are a 120-pound person, walking about 3.5 miles per hour will burn about 107 calories, while a 200-pound person would only burn about 64 calories. It also depends on the type of workout you are doing. Some people suggest high-intensity workout to quickly burn the calories, but it will always depend on what type of workout is more suitable to your physical condition. Rigorous workouts are not the only way to lose weight, you need the combination of proper diet and a lot of self-discipline to keep shedding off those extra pounds gradually every week. This article will focus more on the most effective exercises that result in 450 calories burned. With just one intense workout, you can already burn more than 450 calories, and these exercises will only take between 30 minutes to one hour.

Here is a daily workout routine for 7 days consisting of exercises that provide 450 calories burn or more. Remember, the exercises that burn calories a lot faster may not necessarily be the best option for you. What is most important is that you are enjoying these exercises and you can do them regularly without causing too much stress to your body.

  • Monday – Interval Running
  • Tuesday – Tabata Training
  • Wednesday – Swimming
  • Thursday – Rowing
  • Friday – Jumping Rope
  • Saturday – Rock or Wall Climbing
  • Sunday – Walking 3.5 Miles Per Hour

One Workout 450 Calories Burned

Monday – Interval Running Workout (30 Minutes)

Begin the week with your 450 calories burn sprint interval workout. If you are just a beginner at running workout, you can make enough performance gains by running at a steady pace. However, after a few weeks of workout, you would most likely want to increase your pace for periods of time. The main reason why you need to increase the difficulty of your running workout is to avoid reaching a plateau and halt your progress. The most effective way to prevent this from happening is to do interval training.

Sprint intervals or interval running is composed of a few minutes of jogging to warm up. This is followed by sudden fast sprints and running, which usually lasts between 30 seconds and 2 minutes. Sprinting is great for losing weight because it can burn a lot of calories, but it should only be done for a few seconds or minutes, depending on the person. A 160-pound person who can run at a pace of 7 ½ miles per hour can easily produce 450 calories burn or more in 30 minutes. You can try doing 2 minutes of all-out running pace and one minute of normal running or jogging pace.

Another great thing about interval running is that it not only burns a huge amount of calories, but it also stimulates the afterburn effect, which means that your body will continue to burn calories after you are done with the workout.

Tuesday – Tabata Training (20 to 30 Minutes)

Tabata training consists of bodyweight exercises such as push-ups, crunches, squats, burpees, and sit-ups. Actually, any type of activity or exercise can be included in this Tabata training style. The main idea of Tabata training is to perform high-intensity exercises in a short period of time.

When doing Tabata training, you need to increase the intensity of your training for 20 seconds, and then rest for 10 seconds until you finally complete a total of 8 rounds. It might seem easy during the first two rounds, but you will definitely be sweating a lot when you reach the last round.

A study has found that one minute of this training can burn about 15 calories. If you do this continuously for 30 minutes, this type of training would yield 450 calories burned. For beginners, it may be a struggle to last longer than 20 minutes, but this is just normal. Tabata training is considered one of the quickest ways to increase your calorie burn and boost your metabolism.

Wednesday – Moderate Lap Swimming (1 Hour)

In order to achieve 450 calories burn through swimming, you don’t need to increase the pace or intensify your strokes. You only need to do moderate lap swimming or slow freestyle swimming for one hour to burn 400 to 450 calories. Of course, it would depend on the weight of the person. A 160-pound person can swim for about 53 minutes to burn 500 calories, while a 200-pound person needs to swim for only 42 minutes to burn the same number of calories.

Swimming is great for burning calories because your whole body is moving and working hard. In order to swim, you need to keep your legs and arms moving, plus your core contracts to keep you floating. With so many muscles involved in this workout, it is considered one of the best cardio exercises that offer 450 calories burn in an hour.

Thursday – Rowing (30 to 60 Minutes)

Getting on the rowing machine in the gym is one of the best ways to achieve 450 calories burn in just one hour. Rowing is just like swimming because it utilizes almost every muscle in your body. You are working out your calves, core, shoulders, arms, upper back, core, thighs, and butt. The right way to row on a machine is to let the legs do most of the work. You need to push hard against your feet to push your hips back. Your core should always be engaged throughout the workout, while you follow through with your upper body movements.

A person weighing 160 pounds doing interval type of training on the rowing machine for 30 minutes will burn about 280 to 300 calories. Doing this workout training for 49 minutes can burn about 500 calories. You can alternate between one minute of moderate rowing and one minute of intense or vigorous rowing.

Friday – Jumping Rope (30 to 60 Minutes)

Jumping rope may look easy and effortless but it is a difficult training workout that many people can’t sustain for more than five minutes or more. This type of workout is always recommended for those who want to lose weight because it effectively burns calories.  A 160-pound person can burn a total of 370 calories in 30 minutes. If that same person continuous the jumping rope routine for 1 hour, he would burn about 730 calories. Aside from your body weight, the number of calories you burn will also depend on the number of jumps per minutes. However, it is quite difficult to do jumping rope for an extended period of time, especially for beginners. Experts recommend doing interval training on your jumping rope routine, where you vigorously jump rope for 1 minute and then tone down the pace for 1 or 2 minutes. If you do this for 30 to 60 minutes, it will result in 450 calories burned.

Saturday – Rock or Wall Climbing (30 Minutes)

If you want a truly intense 30-minute workout that will not only yield 450 calories burn but would also test your physical endurance, you should try wall or rock climbing. Nowadays, wall climbing and rock climbing are very popular sports activities. There are many gyms offering wall climbing activities for beginners and experts. You would expend a lot of energy when doing rock or wall climbing, and it would require intense work on the large muscles of your back and legs. A person weighing 160 pounds would burn about 410 calories during a 30-minute wall climb. You can increase it to 450 calories burn or more by climbing at a much faster pace or choosing a more challenging route.

Sunday – Walking (80 Minutes)

Sunday is the day to take it easy and avoid those high-intensity workouts, but you still have to get moving to complete your daily 450 calories burn regimen. The best Sunday workout is walking or going for a stroll at a leisurely pace of 3.5 miles per hour. Even if you’re going to walk for one hour at a slower pace of 2 miles per hour, you will still be able to burn up to 250 calories. According to the experts, a 160-pound person walking for one hour at a pace of 3.5 miles per hour will burn 500 calories. For a 200 pound person under the same workout routine, he will need to walk for 64 minutes to burn 500 calories.

How the Body Burns Fat During Exercise

How do these daily exercises burn calories and help you lose weight? When you exercise, you increase your heart rate, breathing rate, and body temperature. This will require your body to keep itself cooler, thus your body burns more calories. The combination of regular exercise and healthy diet is proven to burn more calories than doing just exercise or diet alone.

The Importance of Daily Exercise

Having a daily exercise routine is not just good for burning calories and losing weight, it is also important for boosting energy, improving endurance, strengthening the lungs, regulating blood pressure, uplifting your mood, maintaining a healthier cardiovascular system, and preventing various diseases including cancer, stroke, diabetes, arthritis, and depression. By practicing the daily “One Workout 450 calories Burn” routine emphasized in this article, you will be able to control your weight and reduce your calorie consumption, thus allowing you to have a leaner and healthier body.


One Workout 450 Calories Burned