You can do any variation of these exercises depending on your interests and fitness level. The more you weigh, the more calories you burn during physical activity. Here are 10 exercises that help you burn the most calories.
HIIT (high-intensity interval training) is the most famous way to increase the burning process in less time. Because over 70% of your aerobic capacity requires short bursts of exercise.
HIIT method involves alternating speeds of 30 seconds with intervals of 1-minute rest. This method can help you complete your exercise in less than 30 minutes.
How to Get Started
Talk to your doctor first before you start a new exercise plan. For your current level of health and fitness, your doctor can suggest the best type of exercise.
For example, if you have type 1 diabetes, during and after exercise, you will need to monitor your blood glucose levels.
When you’re ready, start with:
- Simple moves
- Low weights
- Low reps
This will minimize your pain and injury risk. Consider working with a certified personal trainer if weight loss is your goal. For your specific goals and overall health, a personal trainer can plan an appropriate exercise routine.
Swimming is a low-impact workout that burns calories and strengthens muscle, improves blood flow, and heart health. Thirty minutes of casual swimming burns a lot of calories.
The good news is that swimming is a low impact exercise best for people with joint problems. Swimming can burn about 300 calories in 30 minutes.
2. Stationary Bicycling
Try high-intensity cycling if you have access to a stationary bike. In 30 minutes, stationary bicycling can burn up to 300 calories.
3. High-Knee Running
High-knee running is a tough cardiovascular exercise. It raises your heart rate and strengthens your lower body.
High-knee running as a high-intensity exercise is useful in a short time to burn the most calories. This exercise can burn up to 350 calories in less than 30 minutes.
Running is the best exercise in calorie-burning. But you can shorten your workout into high-intensity sprints if you don’t have enough time to go on a run. Sprints can burn up to 350 calories in less than 30 minutes.
5. Butt Kicks
Butt kicks exercise is like a high-knee running exercise. As a HIIT, it can burn calories quickly. Therefore, this exercise can burn up to 350 calories in less than 30 minutes.
6. Mountain Climbers
Mountain climber is a full-body exercise. Sence you need to use your entire body while performing it. This exercise can burn up to 350 calories in 30 minutes.
7. Aerobic Dance
If you enjoy dancing, you can burn calories while dancing at home. Dancing is a cardio exercise disguised as an activity of recreation.
Increasing your heart rate and burning calories is a fun way. Dancing can burn up to 7 calories per minute.
8. Jumping Jacks
Jumping jacks is a simple cardio exercise. This exercise raises the heart rate. It also gives a great full-body workout.
You don’t need a lot of space to jump jacks, so at home, it’s easy to do. This exercise can burn up to 10 calories per minute.
9. Jumping Rope
Jumping rope or rope skipping raises the heart rate and burns calories. It also strengthens your legs. Jump ropes are also compact and easy to carry (1).
They’re great for people who have a little room at home. This exercise can burn up to 10 calories per minute.
Running is the best calorie-burning workout out there. It can improve flexibility, cardiovascular health, and brain health. Since running requires no equipment, doing anywhere is convenient enough.
The faster you run, the more you burn per minute. With a medium running pace, you can burn 10 calories per minute.
The Bottom Line
For most calories burned per hour, running is the winner. Bicycling, jogging, and swimming are also excellent options. HIIT workouts are useful for calorie reduction. The body will continue burning calories for up to 24 hours after a HIIT workout.
See your doctor if you want to begin an exercise routine. You can also consult for individualized guidance with a personal trainer or physical therapist. These experts will assist you in a safe and effective exercise.
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