The 10 Best Calorie-Burning Exercises 鈥 Ranked – Fashion Lifestyle

Subscribe Now

* You will receive the latest news and updates on your favorite celebrities!

Trending News

Blog Post

The 10 Best Calorie-Burning Exercises 鈥 Ranked
Fitness Workouts

The 10 Best Calorie-Burning Exercises 鈥 Ranked 

If you’re dedicating valuable time in your day to a sweat sesh, chances are you want to know it’s actually worth your time, right? Okay, now raise your hand if you’ve heard different fitness philosophies about the most-effective way to rev your heart rate. Specifically, some people say聽cardio聽is the ultimate calorie-burner, while other swear by聽strength training. Well, it’s time to set the record straight.

It鈥檚 true that people tend to expend more calories聽in the moment聽while doing cardio exercise like running when compared to lifting weights, says聽Laura Miranda, a doctor of physical therapy, fitness nutrition specialist, and certified personal trainer. 鈥淏ut weights, or anaerobic workouts, keep our excess post-exercise oxygen consumption (EPOC), or post-workout calorie burn, going from hours to聽days.鈥 So you shouldn’t count them out entirely when you’re creating a cardio training plan.

The reason weight training has such a prolonged calorie-burn effect is because the greater the intensity, the more oxygen your body will need post-workout to recover and repair muscles, explains Miranda.聽By choosing exercises that ramp up that afterburn effect, 鈥測ou get more bang for your buck in the long term,鈥 she says. 鈥淢uscle is the most metabolically active tissue, so the more of it we have, the more effective we are at burning calories all day long.鈥

But yeah, which exercises burn the most calories聽exactly?聽Unsurprisingly, on a list of the best burners below 鈥 ranked in order of effectiveness 鈥 aerobic exercise tends to win in terms of immediate results. (FYI: Calorie burn is estimated for a 56-kilo person and a 84-kilo person, according to guidelines from the American College of Sports Medicine. The more you weigh, the more calories you tend to burn on any particular task 鈥 but a lot of other factors come in to play, too, so this isn’t an exact science.) But there a quite a few top contenders from the weight category too.

No matter which type of workouts you choose, opt for the “bonus burn” 鈥 tips from Miranda and New York City-based trainer Noam Tamir, owner of TS Fitness 鈥 to torch even more total calories.

10 Best Exercises For Weight Loss

1. Jumping rope

The burn:聽667鈥990 calories/hour if you’re jumping at 120 skips per minute

The bonus burn:聽Try using a聽weighted jump rope聽to engage your arms and shoulders even more.

2. Running Up Hill/Stair Sprints

The burn:聽639鈥946 calories/hour

The bonus burn:聽鈥淵ou want to sprint at a pace that you can only maintain for about 20 seconds, and follow that with a recovery run at half of the intensity of the sprint and double the time,鈥 says Miranda.

3. Kickboxing

The burn:聽582鈥864 calories/hour

The bonus burn:聽Make sure you keep the rest periods between rounds of jabs and kicks super short. Aim for 30 seconds of rest for every 90 seconds of sparring.

4. Cycling intervals

The burn:聽568鈥841 calories/hour

The bonus burn: Adding high-intensity intervals throughout a steady-state or low-intensity ride will increase the afterburn even more.

5. Running

The burn:聽566鈥839 calories/hour at a 10-minute mile pace

The bonus burn:聽Run at a steady-state pace (i.e. a 7 out of 10 in terms of effort), and you鈥檒l continue to burn extra calories over the rest of the day.

To torch more during and after your workout, add short bursts of sprints or faster running into your jog, says Tamir. He recommends keeping a 2:1 work-to-rest ratio to get the most afterburn. For example, if you run for 60 seconds, walk 30 seconds.

6. Kettlebell circuit

The burn:聽554鈥822 calories/hour

The bonus burn:聽Tamir says that a聽HIIT circuit聽using kettlebells can keep the afterburn going for 36 hours after you leave the gym. To get the best results, make sure you鈥檙e not stopping to rest between each move.

Tamir recommends switching between upper- and lower-body movements so you can keep exercising for a longer period of time. Try doing a set of聽kettlebell swings,聽kettlebell squats, and聽kettlebell push presses. Then, rest for 15 to 20 seconds after completing the three moves.

7. Stationary bike

The burn:聽498鈥738 calories/hour (at a vigorous pace)

The bonus burn: To get the most afterburn, Tamir says to start with 10 seconds of intense pedalling (100 RPMs or more) and 50 seconds of rest. Then, move to 15 seconds of sprints and 45 seconds of rest, and do 20 seconds of sprints 40 seconds of rest after that. Don’t forget to turn up the resistance as you progress!

8. Rowing machine

The burn:聽481鈥713 calories/hour at 150 watts, which you can check on the machine

The bonus burn:聽To get maximum torching power, row in super-fast, one-minute intervals (150 watts), and take 30- to 60-second active rest periods by alternating between聽squats,聽pushups, and聽planks.

9. Loaded kettlebell carries

The burn:聽476鈥705 calories/hour

The bonus burn:聽Walking with weighted kettlebells forces you to practice strong posture and core control. “My fav method is the three-in-one,” says Miranda. “Start walking with two kettlebells overhead, walk as far as you can until you need to stop. Then, drop the bells to the front racked position and continue walking until you need to stop again. Finally, drop them down to the聽farmer鈥檚 carry聽position (at your sides), and continue walking as long as you can.” This is one cycle, rest two minutes, then repeat.

10. Stairs

The burn:聽452鈥670 calories/hour when going 77 steps per minute

The bonus burn: To up the ante, hold a two- to four-kilo dumbbell in each hand to get your upper body fired up, too.

Bottom line: Whether you鈥檙e working the Stair Master or running steps around town, 脿 la Rocky, stair climbing provides a good mix of aerobic聽and聽anaerobic exercise.

This article was originally published on Fitness Advice.

Related posts

Leave a Reply

Required fields are marked *