Maximum Calorie Burning Fitness Plan
by Jessica Taufer, 3/8/22
How I burn 700 calories in 1 hour with bad knees
My Low Impact Exercise Routine
Step 1. Do 2 sets of these exercises
One set:
Wall sit -1 minute and 15 seconds
Squats (while lifting a 10 pound weight above my head, alternating hands)- x15
Plea Squats and onto tippy toes twice- x15
Calf raises (holding a 10 pound weight in each hand)- x15
Standing bicep curls (holding a 10 pound weight in each hand)- x15
V-Sits- x15
Plank- 1 minute
Lay down and raise a 10 pound weight in each hand- x15
Standing Leg Lift Clap (holding a 10 pound weight in each hand) (alternate legs- x15 total)
Standing Elbow Cross to Knee (holding a 10 pound weight in each hand) (alternate legs- x15 total)
Airplanes (holding a 10 pound weight in each hand) (alternate legs- x20 total)
Step 2. Bike for 30 minutes
While I'm biking, I use 5 pound weights and move my arms to the beat of the music I'm listening to so my heart rate stays pretty high. It's fun.
Step 3. Do one more set of these exercises-
Wall sit -1 minute and 15 seconds
Squats (while lifting a 10 pound weight above my head, alternating hands)- x15
Plea Squats and onto tippy toes twice- x15
Calf raises (holding a 10 pound weight in each hand)- x15
Standing bicep curls (holding a 10 pound weight in each hand)- x15
V-Sits- x15
Plank- 1 minute
Lay down and raise a 10 pound weight in each hand- x15
Standing Leg Lift Clap (holding a 10 pound weight in each hand) (alternate legs- x15 total)
Standing Elbow Cross to Knee (holding a 10 pound weight in each hand) (alternate legs- x15 total)
Airplanes (holding a 10 pound weight in each hand) (alternate legs- x20 total)
Step 4.
Make a post workout smoothie and stretch while drinking it.
My two most favorite low calorie high volume post workout smoothie recipes:
I am currently doing this workout 3 times a week. I'd love to do it more often, but my life has gotten busier and it's hard to find the time!
Your fitness level, size, heart rate, etc will determine the exact calories you burn.
I recommend wearing a chest strap heart rate monitor for the most accurate calorie burning information. I love the one I got off Amazon, here.
I aim to eat 1200 calories most days, but when I do these 1 hour long workouts, I eat 1500 calories a day. I "accidentally" go over by 100-300 calories some days (like when I bake cookies or go out to eat every week or two) so I'm not perfect at staying in my calorie budget, but most days I do a good job.
My main motivation for loosing weight is to try and reduce the pain I have in my knees, but I also want to feel more energetic and more confident in how I present myself.
February 14
Weight 156.8
Body Fat 28.4%
March 8
Weight 152.4
Body Fat 27.6%
Beginner? I have a great post for you here- It explains my beginner exercise plan that prepared me to do this workout.
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