Running is an effective cardio workout, burning approximately 600-800 calories per hour at a moderate pace, according to research by the American College of Sports Medicine (ACSM).
However, the hot and humid weather in Vietnam, limited space in large cities, and the risk of joint injuries have many people seeking alternative options.
The following five activities may be useful suggestions for you as they not only help burn calories faster but also suit the living conditions, exercise culture, and budget of Vietnamese people:
1. Jump Rope
Jump rope is a simple yet highly effective exercise, burning 800-1000 calories per hour, according to the Journal of Sports Medicine and Physical Fitness.
With a jump rope costing only a few dollars, you can easily exercise at home, in your apartment building’s courtyard, or at a park. Jumping rope not only increases your heart rate but also improves coordination and core strength.
2. Indoor or Outdoor Cycling
Cycling is a familiar activity to Vietnamese people, whether for daily commuting or sports.
A high-intensity cycling session, either on a stationary bike or outdoors, can burn 700-1000 calories per hour, according to the American Heart Association (AHA).
In Vietnam, you can cycle around your neighborhood or even in your backyard.
3. Swimming
Swimming is an ideal full-body workout, burning 700-1000 calories per hour, as per ACSM. With many public and private pools in major cities, swimming is an accessible option for Vietnamese people.
Swimming freestyle or breaststroke at a high intensity not only helps burn energy but also reduces stress and protects your joints. This activity is especially suitable during Vietnam’s hot weather.
4. Zumba or Aerobic Dancing
Zumba and aerobic dancing classes are popular at gyms and cultural centers in Vietnam, burning 600-1000 calories per hour.
With energetic music and simple moves, Zumba is suitable for all ages, from students to working adults. You can join live classes or follow free instructional videos on YouTube to dance at home, saving both cost and time.
5. High-Intensity Interval Training (HIIT)
HIIT involves alternating between high-intensity intervals and short rest periods, burning 400-600 calories in just 30 minutes, according to the Journal of Obesity.
Exercises like burpees, squat jumps, and planks can be done at home without any equipment. HIIT is gaining popularity in Vietnam due to its convenience and suitability for busy individuals who want to optimize their workout time.
