Friday, November 26, 2021

    10 Exercises That Help You Burn the Most Calories


    Exercise can increase hormone production, reduce the risk of disease, and help you lose weight. It will further enhance your skin’s health and boost your sexual life. 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.

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    Talk to your doctor first before you start an alternative exercise plan. Your doctor can suggest the best type of exercise that suits your current fitness levels. For example, if you have type 1 diabetes during or after exercise, you will need to monitor your blood glucose levels. When you’re ready, start with warmup:

    • pushups
    • planks
    • squats
    • side Lunges

    This will minimize your pain and injury risks. 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. For more information, read about 4 warm-up exercises to perform before you kick-off.

    Here are 10 exercises that help you burn the most calories.

    1. Swimming

    Swimming is a low-impact workout that strengthens muscle, improves blood flow, and heart health. Thirty minutes of casual swimming burns a lot of calories. The excellent thing about swimming is that it 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. Stationary bicycling can burn up to 300 calories within 30 minutes. Also include elliptical machine in your workout routine. This will help improve your heart, lungs, and muscles while enhancing stamina, improving balance, and burning a lot of calories. Although this low-impact trainer is a brilliant choice for most people who want to strengthen their legs and build bone density. For more information, read about 9 advantages of an elliptical machine workout.

    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 exercise can help you burn the most calories in a short time. This exercise can burn up to 350 calories in less than 30 minutes.

    4. Sprints

    Running is the best exercise in calorie-burning. But if you are short on time, you can shorten your workout by performing high-intensity sprints. 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. Performing high-knee running as HIIT, you can burn calories rapidly. This exercise can burn up to 350 calories in less than 30 minutes.

    6. Mountain Climbers

    Mountain climber is a full-body exercise. Since you need to use your entire body while performing it, this exercise will help you burn up to 350 calories in 30 minutes.

    7. Aerobic Dance

    If you enjoy dancing, you can burn calories by dancing at home. Dancing is a cardio exercise, which can increase your heart rate and burning calories in 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 and also gives a great full-body workout. You don’t need a lot of space to perform jumping jacks. 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. They’re great for people who have a little room at home. This exercise can burn up to 10 calories per minute.

    10. Running

    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 calories you burn per minute. With a medium running pace, you can burn 10 calories per minute. Running is an effective exercise that has many health benefits. It takes more than a few minutes to maintain a mild fitness level. However, running could be a challenge for people with feet, toes or knees problem. For more information, read about 7 exercises for people who don’t like running.

    Exercise Health Benefits

    Exercise is defined as any movement that makes your muscles work and allows your body to burn calories. It has been shown that being involved in exercises has many health benefits, both physically and mentally. It could even encourage you to live longer. Health benefits of exercise include:

    • Enhances memory
    • Increases energy
    • Helps in sleep quality
    • Improves skin health
    • Promotes a better sex life
    • Decreases chronic pain
    • Makes you feel happier
    • Can help you lose fat,
    • Prevents chronic disease
    • Good for bones health

    If you exercise regularly, you will gradually improve your health. For more information, read about 10 health benefits of regular exercise.

    For most calories burned per hour, running is the winner. However, bicycling, jogging, and swimming are also excellent options. 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 that requires quick 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. For more information, read about 10 best exercises that make your body fit quickly.

    Suggested article: Most effective aerobic exercises and their benefits.

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    Naeem Durrani BSc
    I am a retired pharmacist, nutrition expert, journalist, and more. My interests include medical research, and the scientific evidence around effective wellness practices, which empower people to transform their lives.
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