how many calories do you burn doing 30 day shred level 2

Be sure to do this evenly on both sides, so you develop evenly.Īdvanced – If you are ready to push yourself more and engage more of your core for balance, raise one leg and the arm on the opposite side. While it sounds like an easy variation, it may surprise you how difficult it is when you lose that stabilization point. Intermediate – To challenge yourself further, you can raise one of your legs up and hold it as you perform the plank. Be sure to maintain the best posture, and you will be able to build the strength required to perform the basic position. If the basic position is too tough to hold correctly, you can go to your knees. Hold this position for as long as possible. Maintain the correct posture with your body creating a straight line from your head to your feet, holding your core tight and engaged. To perform the basic front plank, position yourself on the floor, braced with your forearms and balls of your feet holding up your body weight. But the longer you do, your calorie burn will increase.įor an example of how these factors would interact, say you are a 30-year-old who weighs 150 lbs who has a desk job and works out 2-3 times a week casually. Duration – As anyone who has performed a plank will tell you, it is tough to hold a plank position.The more weight you are required to hold up, the greater your calorie burn will be in the end. Weight – Performing a plank correctly requires you to balance and hold up all your body weigh in a static position.However, an improved cardiorespiratory system also means an activity like planking will require less effort and therefore, may evoke less of a calorie burn if you don’t push yourself. Fitness level – Your overall fitness level can improve your blood pressure and your ability to engage in exercise.While women can and should make an effort to build muscle, men will often burn more calories when planking than women due to that greater muscle mass. Gender – Biologically speaking, men naturally have more muscle than women, who carry more fat tissue to assist with reproduction.This loss can be prevented with regular exercise with an emphasis on strength building, but generally, the older you are, the more calories you will burn performing planks as your body will have to work harder to perform the exercise Age – Those who are 30 years old or older are subject to an involuntary loss of muscle mass as they age.Just how many calories you burn when you perform a plank are dependent on a variety of factors. Performing planks plays right into this important BMR factor, as the various types of planking are very popular among bodyweight enthusiasts as planks help build and sculpt muscle. But those with greater muscle mass will have a higher BMR, as muscle requires more energy (calories) to maintain. This number can be affected by your muscle mass, which no simple equation can gauge for you. Using a BMR calculator, you can input your age, gender, height, and weight to receive a close estimation of your BMR. Knowing your BMR can be very helpful if you are looking to determine how many calories you need in a day and want to see the calorie burn impact of even mild activities like planking.

How many calories do you burn doing 30 day shred level 2