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 ."

專業私人教練丹尼爾·薩爾托斯說：“跑步是最消耗熱量的運動之一。”普通人跑步1小時可以燃燒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1小時可以消耗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.

如果你想提高強度，那么高强度间歇训练非常適合你。這種訓練方式是在間隔時間做高強度運動，在兩組運動之間休息片刻。因為你的心率會維持在高位，所以你將在更短時間內消耗更多熱量。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小時平均可燃燒300到400卡路里，而且由于運動后過量氧耗效應，你在接下來還會消耗更多熱量。”運動后過量氧耗效應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。

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.

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