10 Exercises That Help You Burn the Most Calories

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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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 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. Read more about 10 best exercises that make your body fit quickly.

Related: most effective aerobic exercises and their benefits.

Get Started

Talk to your doctor first before you start an alternative 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 warmup:

  • pushups
  • planks
  • squats
  • side Lunges

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. Read more about 4 warm-up exercises to perform before you kick-off.

1. Swimming

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 excellent 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. Within 30 minutes, stationary bicycling can burn up to 300 calories.

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. Read more 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 as a high-intensity exercise is useful in a brief time to burn the most calories. This exercise can burn up to 350 calories in less than 30 minutes.

4. Sprints

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 an 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. Since 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. 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 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. Read more 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 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. Read more about 10 benefits of regular exercise. For most calories burned per hour, running is the winner. Bicycling, jogging, and swimming are also excellent options. HIIT workouts are useful for calorie burning.

The body will continue burning calories for up to 24 hours after an 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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Naeem Durrani BSchttps://defatx.com/
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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