Well, we get it, the coronavirus has thrown a wrench in your daily routine. It's frustrating and our stress levels are going through the roof, but we have to remember, some things are out of our hands. We can't control the current pandemic, the weather, or how other people feel, but you do have the power to control your stress, emotions, and waistline. Getting your body moving and blood flowing gives you an outlet to blow off steam, and stay on track with your fitness goals. Just because you can't make it to the gym, doesn't mean you can't Exercise. As we live in the digital age, with online platforms like YouTube, we have access to thousands of free cardio, yoga, strength, and exercise programs. So, I've compiled a list of some of my favorites. Get ready to Burn Calories, lose weight, tone up, and get your #Summerbody back on track!

Cardio

30-Minute HIIT – This free 30-minute HIIT routine from SELF Magazine is designed to help you lose weight. It consists of 3 rounds designed to blast as much fat as possible. The instructor is bubbly and charismatic with great motivation to keep you moving throughout the workout. SELF's YouTube channel is full of other fitness and fitness interviews with some of your favorite celebrities.

Insanity Max 30 – Well, this program may not be free, but you do get a 14-day free trial before signing up. As the name says, this 30-minute HIIT workout is insane. A friend of mine who was in the military for many years said that the insanity was harder than his basic training. Shaun T takes you on a fitness ride that will help you lose weight and shape your #summer in no time! Beachbody On Demand will let you do 14 days for free!

Spin Junkie - Addicted to spinning but can't afford a Peloton? We got you covered. Head over to Amazon and grab a bike (that's where I got it) and put on The Spin Junkie's YouTube channel for free spin classes. Her cardio classes range from 20 to 60 minutes, and the best part is that all of her songs are unedited and each class has a special theme. A few of my favorites are the free 20-minute Britney Spears spin class, the Rihanna Ride 45-minute spin class, and all the ratchet rides!

Tae Bo – Yes you read that right. The popular low-impact cardio workout from the early 2000s has made a comeback on YouTube with both free old and new videos. The Tae Bo Channel has a huge catalog, including the new Quarantine series - In the Living Room with Billy Blanks, and my personal favorite, 45 Minute Boot Camp. This low-impact exercise is great on the joints and helps you lose weight with less trauma to the body.

Unique Haru - This spin teacher may be small, but don't let that fool you, she's bark tough and so are her free spin cardio workouts. Her energy is burning in all her classes and her song selection is to be admired. Since his videos are on YouTube, you need a spinning bike from anywhere, like Amazon, a phone, tablet, or TV, and get rolling. All of her classes are great, but I can't get enough of the 35-minute and 50-minute throwback hip hop ride.

Yoga

30-Minute Yoga Cardio (HIIT) Workout – I love this free YouTube yoga routine because it's a great combination of yoga and cardio. Get ready to work up some heat and sweat as you go through HIIT-style vinyasa designed to burn fat, tone muscles, and relax your mind. And, Leslie has the most soothing voice of Fightmaster ever!

power

Calorie Blasting Barre Workout You Can Do At Home – This free barre workout was designed to be done at home. Grab a chair and some small weights or water bottles and you're ready to burn and tone. Your body will move for 30 minutes as you do this ballet-inspired strength training workout.

12-Minute Butt Building Workout - Sir-Mix-A-Lot told us years ago that big butts were in and he was right! This free booty routine is great for lifting and shaping your butt. This 12-minute video can be done 1-3 times to give you a great lower body workout. Soon, you'll be competing against Beyoncé, Jennifer Lopez, and Kim Kardashian!

30-Minute Strength Training Workout With Dumbbells - No dumbbells, no worries, this free workout can be done with or without weights. This workout from fitness leader PopSugar Fitness includes lunges, squats, push-ups, and more and will get you wet. Check out their page for a full list of their workouts.

Abs

Blogilates - We all want a flat tummy and YouTube fitness entrepreneur Cassie Ho, has created the perfect collection of free ab videos to make your dreams come true. My personal favorite is the Lower Belly Flattener. My abs are pounding just thinking about it. Check out the full Blogilates site for all of Cassie's videos.

This free 5-minute video from Pilates Bridal Bootcamp - Waist Cincher - The Pilates Fix may not be the longest, but let me tell you, your whole core will feel it. Each movement is designed to lengthen your torso and flex your abs. Yes, please!

Uptown Abs Workout at Gymnastics Gym Club - Uptown Funk isn't just a popular Bruno Mars song, it also inspired a crazy, tough challenge. Just try keeping up with this gymnastics club as they do these free killer core workouts.

Whether you like to go for a nice walk every day or hit the gym hard, there's an opportunity you've been curious about.

The number of calories burned by different exercises. And the fact is that the type of exercise affects not only how many calories are burned, but also the duration of the exercise, your speed, intensity, and your age, height, and weight.

"There are many nuances to burning calories throughout the day," says Daniel Saltos, certified personal trainer and founder of Train With Danny. "On average, we burn 1,500 to 2,000 calories a day in our daily lives." But a 300-pound person who is tall burns more calories than a 150-pound, short person because the heavier you are, the more energy your body needs to function.

What factors affect the number of calories burned?

A calorie is a unit of energy used to measure weight loss. The USDA says that to lose a pound, you need to burn 3,500 more calories per pound of weight. Your ability to burn calories is affected by your age, height, exercise intensity, and the duration and speed of your exercise.

Age is an essential factor in determining calories burned. "If you're 60 and under, you're not able to be as agile and intense during exercise as you were when you were 18," Saltos says. And intensity matters. How fast you move between sets affects your heart rate level, which determines how much energy (calories) your body burns.

Duration and speed can also determine how many calories you burn during exercise. For example, "walking can burn 300 to 500 calories an hour, while running can burn the same amount in about half the time," explains Saltos. You'll burn more calories walking for longer than 10 minutes.

How to burn more calories during exercise

Although the amount of calories each person burns during any given day varies, there are still some ways you can increase the amount of energy you burn. Saltos recommends monitoring your heart rate.

"An elevated heart rate is your body's physiological response to pumping more blood. This requires more oxygen and energy, which in turn burns more calories," Saltos says. Increasing the intensity of your exercise and reducing the rest time between reps can help keep your heart rate up. "If you normally do 1 minute between sets, try to rest 30 to 45 seconds," Saltos advises.

You can also improve your workout with compound exercises. "Compound movements use multiple muscle groups at once," Saltos says. "If you do a bicep curl, it's only going to target one muscle—the biceps." A crunch, on the other hand, uses the chin, biceps, back and core muscles, so you'll burn more calories.

What type of exercise burns the most calories?

You can balance any exercise with the tips above, but the type of exercise you choose can also naturally burn more calories. Running, swimming, high-intensity interval training (HIIT), and cycling are just a few exercises that give you more bang for your buck.

running

"Running is one of the best calorie burners out there," Saltos says. "The average person can burn anywhere from 500 to 1,000 in an hour of running. "Speed, pace, and endurance are all factors that affect this range. can. But running uses every muscle group in the body, allowing you to burn more calories.

swimming

Swimming is a low-impact exercise that also targets multiple muscle groups. "In just 30 minutes of swimming, an average person can burn 200 to 300 calories," Saltos says. Swimming also improves cardiovascular health, builds endurance, and increases strength—all great reasons to jump in the water.

Cycling

There's nothing like a nice evening bike ride when the weather's nice, and it's a great exercise for you, too. Saltos says a long, steady bike ride can burn 500 to 700 calories an hour. "If you want to increase the intensity by jogging on a stationary bike for 20 seconds, followed by 10-second rest or deceleration intervals, you can burn 500 to 700 calories in about half that time," He notes.

High-Intensity Interval Training (HIIT)

If you want intensity, HIIT exercises provide exactly that. These workouts involve working hard in intervals, then resting. "There are many versions of HIIT, but traditional Tabata involves pushing yourself for 20 seconds and resting for 10 seconds, 8 cycles or 4 minutes," Saltos says. Because your heart rate will be higher, you'll burn more calories in less time. "On average, a person burns 400 to 600 calories in 30 minutes," he says.

jump rope

This childhood activity can do wonders for your health. "Jumping rope strengthens the lower and upper body," Saltos says it's also great for improving endurance and cardiovascular fitness." It also improves your coordination.

People, because your brain has to work when you jump. Jumping rope can burn 600 to 1000 calories in an hour.

Strength training

Strength training is one of the most effective ways to burn more calories. "An hour of strength training can burn an average of 300 to 400 calories, but you'll continue to burn more calories throughout the day because of the EPOC effect," Saltos says. The EPOC effect, also known as postexercise oxygen consumption, represents the increase in metabolism that occurs after strength training that is associated with oxygen consumption that helps muscles recover. is required.

Boxing

Not only is boxing a great way to release pent-up energy, but it also helps improve balance, build endurance, and strengthen the upper body and core. "Boxing also helps you burn a good amount of calories, with an average one-hour session burning 500 to 800 calories," Saltos says.

Rowing

The pushing and pulling motion of rowing machines target multiple muscle groups, including the arms, core, and back, helping you burn more calories. "An hour of rowing burns an average of 400 to 600 calories," Saltos says.

Overall, any exercise is good exercise.

As the old saying goes, no exercise is better than none. If you only have time to exercise 10 minutes a day, that's better than 0 minutes a day. "Everyone is fixated on calories burned during exercise, but the calories you burn during that one hour at the gym only account for 10 percent of the calories you burn in a day," Saltos says. say

Travis Elliott – Adorned by celebrities and athletes, world-renowned yogi, meditation teacher, and author Travis Elliott is gifting us with free yoga videos. Her intensely dynamic yoga practice ranges from gentle, to strength, to yin, allowing for the full development of yoga. Travis will make you sweat while gaining strength and flexibility. My favorite videos are 60 minutes. Power Yoga "Flexibility" Class with Travis Elliott - Level Up 108 program, and a 60-minute, Yin Yoga "Full" live class with Travis Elliott. Namaste!