8 Exercises That Burn the Most Calories

Whether you enjoy a daily walk or work out hard at the gym, you might be interested in how many calories you burn in different workouts. In fact, not only does the type of workout you do affect how many calories you burn, but so does your duration, pace, intensity, age, height, and weight.

“There are so many nuances to burning calories throughout the day,” says Daniel Saltos, certified personal trainer and founder of Train with Danny. and burn 1,500 to 2,000 calories a day.” But a 300-pound tall person burns more calories than a 150-pound short person.

What factors affect the amount of calories burned?

A calorie is a unit of energy used to measure weight loss. To lose 1 pound, he would have to consume 3,500 more calories than he would have at 1 pound of body weight. USDA saysYour ability to burn calories is affected by your age, height, workout intensity, workout duration and pace.

Age is an important factor in determining calorie consumption. “People with disabilities at 60 aren’t as agile as they were at 18 and can’t reach high intensities during their workouts,” says Saltos. And strength matters. How fast you move between sets affects your heart rate level and determines how much energy (calories) your body burns.

Duration and pace also determine the number of calories you burn during exercise. For example, “Walking allows him to burn up to 300 to 500 calories an hour, while running can burn the same amount in about half the time,” Saltos explains. Also, he burns more calories by walking for a longer period of time instead of, for example, 10 minutes.

How to Burn More Calories During Your Workout

Each person burns a different amount of calories each day, but there are ways to increase the amount of energy you burn. Saltos recommends keeping an eye on your heart rate.

“An elevated heart rate is the body’s physical response to pumping more blood, which requires more oxygen and energy, and burns more calories,” Saltos says. . Increasing the intensity of your workouts and reducing the rest time between reps can help keep your heart rate high. “Usually if she does one minute between sets, let her rest for 30 to 45 seconds,” Saltos suggests.

You can also use compound exercises to make your workout more effective. “Compound exercises use more than one muscle group at once,” says Saltos. “If he does a bicep, this means he only targets one muscle, the biceps. Chin-ups, on the other hand, use the biceps, back, and core muscles, so more of calories.

What type of training burns the most calories?

You can use the suggestions above to level up any workout, but the type of workout you choose can also help you burn more calories naturally. Running, Swimming, High Intensity Interval Training (HIIT) , cycling is just one of the cost-effective exercises.

running

“Running is one of the best calorie burners,” Saltos says. The average person can burn anywhere from 500 to 1000 in an hour of running. “Speed, pace, and endurance are all factors that can affect this range.

swimming

Swimming is a low-impact workout that targets multiple muscle groups. “In just her 30-minute swim, the average person can burn 200 to 300 calories,” Saltos says. Swimming also improves cardiovascular health, increases endurance, and builds muscle strength. These are all great reasons to want to dive into the water.

cycling

There’s nothing quite like cycling in the evening on a sunny day. In fact, it’s a great workout for you too. Saltos says a long, steady bike ride can burn up to 500 to 700 calories in an hour. “Exercise If he wants to increase the intensity by sprinting for 20 seconds and then resting or slowing down for 10 seconds, he can burn 500 to 700 calories in about half that time,” he notes. To do.

High Intensity Interval Training (HIIT)

If you need strength, HIIT exercises provide just that. These workouts involve working hard and then resting in intervals. “There are so many versions of HIIT, but traditional Tabata has him working for 20 seconds and resting for 10 seconds, he has to do eight rounds or he has four minutes,” Saltos says. . Your heart rate stays elevated so you can burn more calories in less time. “On average, a person burns 400 to 600 calories in his 30 minutes,” he says.

jump rope

This childhood activity can actually do wonders for your health. increase. It also improves your coordination as you have to use your head while jumping. Jumping rope can burn 600-1000 calories per hour.

strength training

Strength training is one of the most efficient ways to burn more calories. “One hour of strength training can burn an average of 300 to 400 calories, but the EPOC effect keeps you burning more calories throughout the day,” says Saltos. The EPOC effect, also known as excess post-exercise oxygen consumption, describes the increase in metabolism that occurs after strength training associated with the consumption of oxygen needed to aid muscle recovery.

boxing

Not only is boxing a great way to release stored energy, it can also help improve balance, increase endurance, and strengthen your upper body and core. “The average person burns 500 to 800 calories in an hour-long session,” says Saltos.

rowing

The pushing and pulling motion of the rowing machine targets multiple muscle groups such as your arms, core and back, helping you burn more calories. “An average of 400 to 600 calories are burned per hour of paddling,” Saltos says.

Overall, any exercise is good exercise

As the old saying goes, exercise is better than no exercise at all. If you only have 10 minutes of exercise time a day, it’s better than 0 minutes a day. “Everyone is obsessed with calories burned during exercise, but the calories he burns in an hour at the gym only make up 10 percent of the calories he burns in a day,” Saltos says. increase.

Look for opportunities to optimize your calorie burn throughout the day, such as parking away from the grocery store, standing at work, or taking the stairs instead of the elevator. “This makes a big difference in how many calories you burn,” he says.