Cycling
A leisurely bike ride can turn into a calorie-incinerating workout. Pedaling steadily for an hour burns around 500 to 700 calories. To intensify the session, incorporate intervals of high-intensity sprints, alternating with periods of rest. For a stationary bike, follow the same routine, cycling intensely for 20 seconds and then slowing down for 10 seconds.
Target Muscle Groups: Cycling primarily targets the quadriceps, hamstrings, calves, glutes, and hip flexors.
Starting Position and Steps:
- Adjust the bike seat for proper leg extension.
- Begin pedaling at a comfortable pace, keeping the back straight and gripping the handlebars firmly.
Swimming
Low-impact yet highly effective, swimming targets multiple muscle groups. Thirty minutes of swimming can burn roughly 200 to 300 calories.
Target Muscle Groups: Swimming engages muscles throughout the body, notably the latissimus dorsi, deltoids, pectorals, triceps, biceps, core muscles, quadriceps, and hamstrings. [2]
Starting Position and Steps:
- Choose a swimming stroke (freestyle, breaststroke, backstroke, and butterfly) that suits your comfort and skill level.
- Enter the water smoothly, maintaining a streamlined body position.
- Execute the chosen stroke, focusing on coordinated arm and leg movements while breathing rhythmically.
- Rotate through strokes to ensure balanced muscle engagement.
