Five Home Exercises to Burn Fat and Calories without Going to the Gym
五種不用上健身房也能做的居家燃脂消熱量運動
Believe it or not, 30 minutes of aerobics, hiking, or jogging only burns 200 calories—that's less than one cup of nonfat yogurt! Usually, we think we're burning off lots of calories, but we really aren't. This is why people get fatter and fatter and wonder why.
信不信由你，三十分鐘的有氧健身操、健行或慢跑只會燃燒兩百大卡－－那比一杯無脂優格的熱量還少!我們通常會以為自己正燃燒許多卡路里，但我們真的沒有。這就是為什麼人們會越來越胖還百思不得其解。
So, what are the best calorie-burning exercises we can do at home or the office without going to the gym? The best one by far is HIIT: high-intensity interval training. This is any kind of high-intensity exercise, where you're pushed to the max, then you recover for a minute, and then you do it again. One of the very best is sprinting. Running as fast as you possibly can, sprint, then you recover, then you sprint, then you recover, and then you sprint again. Interval training for 20 to 30 minutes is more effective than running steady for an hour.
那麼，什麼是我們不用上健身房，在家或在辦公室就能做的最佳燃燒卡路里運動呢？最棒的一種顯然是 HIIT：高強度間歇訓練。這是任何一種高強度運動，你被逼到極限，接著恢復一下，然後再做一遍。其中很棒的一種是短跑。盡可能地快跑、衝刺，接著恢復，然後再衝刺、恢復，接著再度衝刺。間歇訓練二到三十分鐘比均速跑一個小時還有效果。
HIIT raises HGH, human growth hormone. It raises fat burning, it raises testosterone, and it raises the resting metabolism for up to 24 hours after you do the HIIT. When paired it with intermittent fasting, HIIT becomes even more effective.
高強度間歇訓練能讓生長激素(HGH)增加。它提升脂肪燃燒、讓睪酮增加，而且在你進行 HIIT 後，讓靜態代謝提升長達二十四小時。當和間歇性斷食搭配時，HIIT 效果會變得更加顯著。
The bigger the muscles used, the more energy is burned. So the best muscles for burning calories, in fact, are the legs because they are the biggest muscles. One of the best and most straightforward leg exercises is...squats. Just squat down from a standing position and then back up again without moving your feet. To find out just how powerful these are, try doing 30 squats in a row. Just try it. You can literally feel the energy your body is burning. I mean, of course you need good knees to do squats. These are great because they require almost no room—you can literally do them right at your work desk.
用到的肌肉越大，耗的能量就越多。因此最適合燃燒卡路里的肌肉實際上是雙腿，因為腿是最大的肌肉。其中一項最佳且最簡單的腿部運動是...深蹲。只要從站姿蹲下，接著雙腳不動地站起來就行了。要知道這些深蹲效果多強，試試連續做三十個深蹲。試看看就對了。你真的會感受到身體在燃燒的能量。當然你的膝蓋要很好才能做深蹲。這些動作很棒，因為它們幾乎不需要空間－－你真的可以就在辦公桌前深蹲。
Another great leg exercise you can do at home is lunges. Just walk in really big slow steps while touching your knees to the ground each time. This not only works out your legs but also your butt. This is one of the best exercises to get a nice firm rear end.
另一項你能在家進行的絕佳腿部運動是箭步蹲。邁大步慢慢走，同時每次將膝蓋碰觸地面。這不僅能鍛鍊你的雙腿，還能鍛鍊你的屁股。這是其中一個能練出緊實臀部的超棒運動。
The more muscles you use, the more energy and fat is burned. And one of the most famous full-body calorie burners is burpees. Get down and do a push-up, then pull your knees to your chest, then jump as high as you can, and do it again. I dare you to try 20 of these in a row nonstop.
你用的肌肉越多，就有越多能量和脂肪被燃燒掉。而其中一個最為有名的全身燃燒卡路里運動就是波比操。趴下做一個伏地挺身，然後膝蓋收到胸部，接著能跳多高就跳多高，然後重來一遍。你有膽就試著不間斷地連做二十下波比操。
A variation of this is to lie down and stand up as many times as you can in 60 seconds. You'll be absolutely worn out within one minute! Do this 10 times a day and watch how you feel the next day.
波比操的一種變化是在六十秒內盡你所能地躺下和站起來越多次越好。你絕對會在一分鐘內筋疲力竭!一天做十次，看看你隔天會有什麼感覺。
That's it! How simple is that!
就是這樣!多簡單啊!
Five Home Exercises to Burn Fat and Calories without Going to the Gym
五種不用上健身房也能做的居家燃脂消熱量運動
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密切關注 MarkusNews.com 來獲得會改變你一生的超讚資訊和方法。
Bye-bye!
掰掰!
- 「信不信由你」- Believe It Or Not
Believe it or not, 30 minutes of aerobics, hiking, or jogging only burns 200 calories—that's less than one cup of nonfat yogurt!
信不信由你，三十分鐘的有氧健身操、健行或慢跑只會燃燒兩百大卡－－那比一杯無脂優格的熱量還少！ - 「顯然、極其」- By Far
The best one by far is HIIT: high-intensity interval training.
最棒的一種顯然是 HIIT：高強度間歇訓練。 - 「連續不斷地」- In A Row
To find out just how powerful these are, try doing 30 squats in a row.
要知道這些深蹲效果多強，試試連續做三十個深蹲。 - 「鍛鍊」- Work Out
This not only works out your legs but also your butt.
這不僅能鍛鍊你的雙腿，還能鍛鍊你的屁股。 - 「筋疲力盡」- Be Worn Out
You'll be absolutely worn out within one minute!
你絕對會在一分鐘內筋疲力竭！
