Regular exercise is the ultimate calorie burner. Whether you like to take an early morning walk or hit the gym, exercise plays a role in weight management and weight loss. But have you ever wondered which exercise burns the most calories?
Some say more intense workouts that use different muscle groups will ultimately burn more calories. However, the type of exercise, intensity, duration, age, height and weight all play a role.
Here’s what to know about which exercises burn the most calories.
Factors Affecting Calorie Expenditure
Your age greatly influences the number of calories you burn. For example, if you’re 40 years old and less agile, you’ll find it harder to complete a high-intensity workout than an 18-year-old.
In addition, to research shows that the probability of starting at least one weekly physical activity decreases with age.
How quickly you move from set to set affects your heart rate, which impacts the number of calories your body burns. The more vigorous the intensity of the exercise, the more calories you will burn.
However, your physical condition primarily limits the number of calories you can burn. For example, the people who can burn the most calories per minute are elite endurance athletes, not average adults.
Exercise duration and speed
The number of calories you burn can also depend on duration and speed. For example, running will burn more calories than walking for the same route. Longer walks will also result in greater caloric expenditure.
Exercises to effectively burn calories
If you’re looking to lose weight, running is a great option. You can burn between 566 and 839 calories per hour, and it’s a high-impact workout that also trains your leg muscles.
Additionally, when you run, you are constantly lifting your body weight off the ground, which results in your entire body being exercised. If you’re new to running, consider starting with running intervals alternated with gentle jogging or walking.
You can also try a 1:2 work/rest ratio. If you’re looking for a long-term goal, consider setting a half marathon or full marathon as your goal.
Indoor cycling can help you burn around 568 to 841 calories per hour. Plus, it’s a non-impact cardio workout that can help strengthen your knees and hamstrings. Indoor cycling is also an effective workout for reducing body fat.
Jumping rope is a great way to burn calories in a short period of time by engaging the whole body in muscle movement. Plus, it promotes bone density, which protects against osteoporosis and bone loss.
It’s best to start jumping slowly, in 20-30 second increments. Then, once you’ve perfected the wrist flip and timing, you can increase your speed and length to burn more calories.
You can burn between 452 and 670 calories per hour climbing stairs at 77 steps per minute. The stairs are a great way to work your legs and hips and can help you lose weight.
If you can’t jump or if your knee hurts when jumping, kickboxing is a good option because it doesn’t put a lot of strain on your legs. According studieskickboxing also increases upper body fitness.
Learn basic boxing techniques (such as jabs, crosses, uppercuts, and hooks) to get started. Be prepared to incorporate squats, lunges, and ducks. Master arm and handwork before moving on to footwork. Shorten rest periods between sessions.
High Intensity Interval Training
HIIT is a very effective style of training. It quickly exhausts your body and can burn up to 450 calories in just 30 minutes. Your workout routine should be diverse to target all muscle groups and prevent overuse injuries.
HIIT can also benefit runners because it builds muscle and allows you to engage more muscle groups. It also processes all planes of motion.
HIIT is also beneficial for increasing endurance and general fitness. You can improve your physical condition by increasing your heart rate through periods of intense activity followed by short periods of rest.
Exercises using your body weight are similar to lifting weights without the extra weight! In just 30 minutes you can burn 500 calories doing things like squat jumps, plank taps, crawls, push-ups, mountain climbers, spider climbers, burpees, high knees, leg drops , popping crackles and lunges.
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Some tips to help you burn more calories are to mix up your exercises and stick to your schedule. Activities that strain your whole body, such as running and weight-bearing, typically burn the most calories. You can also try indoor cycling, kickboxing and jump rope.
The most effective calorie-burning exercise for someone looking to lose weight depends on several factors, such as diet, gender, age, and activity levels outside of the gym. .
First, it is crucial to find the exercise that is right for you, after which you can determine the amount of exercise needed to create a calorie deficit.