贴秋膘的种破季节又到了，可是费热方式看看自己的肚腩，奈何样盛意思再长肉呢？这里向你推选8种破费热量至多的量至行动方式，让你瘦身美食两不误！行动

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 ."

业余夷易近众教练丹尼尔·萨尔托斯说：“跑步是最破费热量的行动之一。”艰深人跑步1小时可能熄灭500到1000卡路里。身美食两萨尔托斯指出：“速率、不误节奏以及耐力都是种破影响热量破费的因素。可是费热方式跑步会用到全身的各组肌肉群，让你破费更多热量。量至”

游泳

is 行动a low- that also . “In just 30 of , an can burn 200 to 300 ,” says. also , , and —all great to want to hop in the water.

游泳是一种低侵略的磨炼方式，同样也会用到多组肌肉群。让瘦萨尔托斯说：“艰深人游泳30分钟就能熄灭200到300卡路里。身美食两”游泳还能改知己血管瘦弱，不误增强耐力以及实力，种破这些都是匆匆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.

在天气晴好的夜晚骑车出行再知足不外了，而且也是一种很好的磨炼方式。萨尔托斯说，匀速骑车长达1小时可能破费500到700卡路里。

High (HIIT)

高强度间歇磨炼

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.

假如你想后退强度，那末高强度间歇磨炼颇为适宜你。这种磨炼方式是在距离光阴做高强度行动，在两组行动之间劳动片刻。由于你的心率会坚持在高位，以是你将在更短期内讧费更多热量。萨尔罗斯指出：“做高强度间歇磨炼30分钟，平均每一总体可破费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.

跳绳这一童年行动实际上对于你的瘦弱颇有利益。萨尔托斯说：“跳绳对于增强上体以及下肢的实力颇有辅助，同时还能改善耐力以及血汗管瘦弱。”跳绳还能增强你的调以及性，由于你在跳绳的时候也要动脑子。跳绳1小时可熄灭600到1000卡路里。

实力磨炼

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 .

实力磨炼是破费热量最实用的方式之一。萨尔托斯说：“实力磨炼1小时平均可熄灭300到400卡路里，而且由于行动后过多氧耗效应，你在接下来还会破费更多热量。”行动后过多氧耗效应指的是实力磨炼之后的氧气破费会减速新陈代谢从而辅助肌肉复原。

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.

搏击不光是释放过剩肉体的一种很好的磨炼方式，而且也有助于改善失调力、提升耐力、增强上体以及中间实力。萨尔托斯说：“搏击也能帮你破费良多热量，搏击1小时可能让艰深人破费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.

划船机的推拉措施会动用搜罗手臂、中间以及背面在内的多组肌肉群，从而辅助你破费更多热量。萨尔托斯说：“划船1小时平均可破费400到600卡路里。”