贴秋膘的种消季节又到了，但是耗热看看自己的肚腩，怎么好意思再长肉呢？量最WhatsApp%E3%80%90+86%2015855158769%E3%80%91whooping%20crane%20drawing这里向你推荐8种消耗热量最多的运动方式，让你瘦身美食两不误！运动

跑步

" is one of the best out there,” says. An can burn from 500 to 1000 in one hour of . “Speed, pace, and are all that can this range. But uses every group in the body, you to burn more ."

專業(yè)私人教練丹尼爾·薩爾托斯說：“跑步是最消耗熱量的運(yùn)動之一。”普通人跑步1小時(shí)可以燃燒500到1000卡路里。身美食兩薩爾托斯指出：“速度、不誤節(jié)奏和耐力都是種消影響熱量消耗的因素。但是耗熱跑步會用到全身的各組肌肉群，讓你消耗更多熱量。量最”

游泳

is a low- that also . “In just 30 of ,运动WhatsApp%E3%80%90+86%2015855158769%E3%80%91whooping%20crane%20drawing an can burn 200 to 300 ,” says. also , , and —all great to want to hop in the water.

游泳是一種低沖擊的鍛煉方式，同樣也會用到多組肌肉群。讓瘦薩爾托斯說：“普通人游泳30分鐘就能燃燒200到300卡路里。身美食兩”游泳還能改善心血管健康，不誤增強(qiáng)耐力和力量，種消這些都是促使你去游泳的好理由。

骑车

There’s like a nice bike ride when the ’s nice, and it’s a great for you as well. A long, bike ride can burn up to 500 to 700 in an hour, says.

在天氣晴好的夜晚骑车出行再愜意不過了，而且也是一種很好的鍛煉方式。薩爾托斯說，勻速骑车長達(dá)1小時(shí)可以消耗500到700卡路里。

High (HIIT)

高强度间歇训练

If you want , HIIT that. These hard in , then . your heart rate will stay , you’ll burn more in less time. “On , a will burn 400 to 600 in 30 ,” says.

如果你想提高強(qiáng)度，那么高强度间歇训练非常適合你。這種訓(xùn)練方式是在間隔時(shí)間做高強(qiáng)度運(yùn)動，在兩組運(yùn)動之間休息片刻。因?yàn)槟愕男穆蕰S持在高位，所以你將在更短時(shí)間內(nèi)消耗更多熱量。薩爾羅斯指出：“做高强度间歇训练30分鐘，平均每個(gè)人可消耗400到600卡路里。”

rope 跳绳

This can do for your . “ rope is great for the lower and upper body while and ,” says. It also your , your mind has to work while you jump. rope can burn 600 to 1000 in an hour.

跳绳这一童年活动实际上对你的健康很有好处。萨尔托斯说：“跳绳对于加强上体和下肢的力量很有帮助，同时还能改善耐力和心血管健康。”跳绳还能增强你的协调性，因为你在跳绳的时候也要动脑子。跳绳1小时可燃烧600到1000卡路里。

力量训练

is one of the most ways to burn more . “One hour of can burn 300 to 400 on , but you’ll to burn more the day of the EPOC ,’” says. The EPOC , also known as post- , an in that after to the of that is to help the .

力量训练是消耗熱量最有效的方式之一。薩爾托斯說：“力量训练1小時(shí)平均可燃燒300到400卡路里，而且由于運(yùn)動后過量氧耗效應(yīng)，你在接下來還會消耗更多熱量。”運(yùn)動后過量氧耗效應(yīng)指的是力量训练之后的氧氣消耗會加速新陳代謝從而幫助肌肉恢復(fù)。

搏击

Not only is a great way to pent up , but it also helps , boost , and the upper body and core. “ helps you get a good burn, too, with the up 500 to 800 in an hour ,” says.

搏击不僅是釋放過剩精力的一種很好的鍛煉方式，而且也有助于改善平衡力、提升耐力、加強(qiáng)上體和核心力量。薩爾托斯說：“搏击也能幫你消耗很多熱量，搏击1小時(shí)可讓普通人消耗500到800卡路里。”

划船

The and of the arms, core, and back, you to burn more . “An hour of will burn 400 to 600 on ,” says.

划船機(jī)的推拉動作會動用包括手臂、核心和后背在內(nèi)的多組肌肉群，從而幫助你消耗更多熱量。薩爾托斯說：“划船1小時(shí)平均可消耗400到600卡路里。”