This is one of the most basic exercises that most anyone can do. Depending on your weight, walking between 4.5 and 5 miles per hour will burn 400 calories in one hour. Not only is it a heart-healthy exercise, it is simple, can be done almost anywhere, and is a great activity to partake in with friends. All you need is some comfortable clothes and a good pair of walking shoes. If you are in moderately good shape, try incorporating barbells during your walk for added calorie torching power.
2. Lifestyle Alterations
It doesn't require a regimented program to burn 400 calories throughout your day. When you go to the grocery store, park extra far in the lot. You can also take the stairs instead of the elevator or jog up and down the stairs for 10 minutes during your daily lunch break. Lastly, completing household chores such as scrubbing floors instead of mopping or raking leaves instead of using a blower are great calorie burners. Also, light work in the garden for one to one-and-a-half hours can burn at least 400 calories.
This is one of the most fun fat-burning activities around that does not feel like work. Most gyms and many community spaces (including churches) offer classes such as Zumba, hip hop cardio, cardio dance party, Jazzercise, belly and salsa dancing. You'll torch calories without the boredom. You can even dance around your home to music you love or at a nightclub for an hour and burn at least 400 calories.
Tennis is a fantastic anaerobic exercise that will get you outside and teaming up with a friend. Doubles tennis will burn 400 calories in one hour for those that are 170 pounds. And you can actually burn 400 calories in less than one hour playing singles tennis: 40 minutes for someone that is 160 pounds.
5. Circuit Training
An hour of performing resistance work on all of the major muscle groups not only burns at least 400 calories, but the strength training keeps your body burning calories even while at rest.
6. Interval Training
Most High Intensity Interval Training (HIIT) programs are geared toward more advanced individuals, but you can tailor any type of cardio program to fit your goals and level of conditioning. For example, swim for five minutes then perform pool stretches for five minutes to cool down and repeat this cycle six times. Or jog for five minutes, then walk for five minutes and repeat six times to complete an hour. Once you get into better shape, you can increase the intensity for a shorter duration and burn the same number of calories in less time.
How Exercise Affects Your Metabolism
Mari Vinson is a certified nutritionist and personal trainer. She has a Bachelor of Science degree in Nutritional Science from University of Nebraska and personal training certifications from NCCPT and NASM. Her work in fitness has spanned over the course of 10 years and she has been a fitness/nutrition freelance writer since 2008.