The more rigorous an exercise routine is, the more calories it burns on average. Due to this, demanding exercises that increase the heart rate and involves several muscle groups tend to burn more calories. This eventually results in fat loss.
According to some studies, high-intensity interval training (HIIT) can burn a lot of calories than conventional exercises. This is because it combines bursts of high-intensity activity and periods of lower-intensity activity.
Generally, the amount of calories burned varies depending on a range of fitness and weight levels. The following exercises are vital in burning the most calories;
Running is one of the most intense exercises, particularly when done at a high intensity for an extended period. Besides, it burns more calories compared to other physical activities.
If you weigh 160-pound, you are likely to burn 364 calories in about 30 minutes or equivalent to 3 miles by running for 6 miles every hour (mph). Running at high speed or alternating sprinting and jogging might also help you burn more calories.
A leisure stroll on a flat driveway may not burn much of the calories. However, enormous cycling, whether on a stationary bike or navigating through outdoor hills, makes the lower body more robust. This also burns a significant amount of calories.
At an average of12 to14 mph for at least 30 minutes, cycling outdoors burns up to 291 calories for a person weighing 160 pounds. By opting for a difficult bike trail involving hills, you can increase your workout intensity.
Alternatively, you can begin with a five-minute warm-up, then alternate one-minute pace intervals with two-minute recovery intervals. Your speed intervals range between seven to nine on a scale of zero to ten. The recovery periods should be between 5 and 6 minutes.
Swimming is another high-intensity exercise that is less stressful on the joints compared to activities like jumping rope and running. People who do not like sweating or getting hot may find it more relaxing and comfortable.
If you weigh 160 pounds and swim for at least 30 minutes, you are likely to burn around 218 calories. You have to practice swimming rapidly in order to burn the most calories. On the other hand, swimming at a leisurely pace burns fewer calories.
Like running, jumping the rope carries the same exercise effects. It also brings about balance as well as coordination. You are likely to burn approximately 291 calories in about 30 minutes by jumping the rope if you weigh 160 pounds.
You can consider changing your style and speed to minimize boredom. For instance, you can jump on one foot or periodically slow down and speed up during your workout. Alternatively, exercising with some music might be helpful.
HIIT involves combining intense aerobic workout with anaerobic exercise (low-intensity exercise). This can help you burn way more calories.
Some research state interval training continuously burns calories by keeping a high metabolism even when you are done exercising. Furthermore, HIIT triggers more oxygen demand in the body. This eventually makes it burn additional calories.
Another advantage of this is that you can include interval training in about any activity. This means that you can try out doing a normal exercise and include short burst workouts at the highest capacity. For instance, you can sprint for about 30 to 60 seconds after every three minutes of jogging.
You can also consider high-calorie-burning workouts at home if you don’t have access to workout equipment. You can do the HIIT bodyweight exercises at home. High-knee running and butt kick only need a small space.
The rate of burning calories varies from one person to another. Some of the factors that can influence this rate include;
Weight: The more weight you have, the more energy your body requires. As a result, you tend to burn a lot of calories than anyone with a low body weight engaging in the same exercise routine.
The intensity of the exercise: The higher the intensity, the more calories you are likely to burn. The more intense exercises increase your heart rate to the point that speaking becomes hard or even impossible.
Exercise duration: More extended workouts tend to burn most calories. A 30-second sprint might be more intense; however, it burns fewer calories compared to a 30-minute low-intensity workout.
Muscle mass: Muscle needs more energy to maintain than fat and, as a result, burns a lot of calories. Therefore, as you gain more muscle mass, you burn more calories, even while you are at rest.
Consult your medical provider before beginning a new workout regimen. He or she can advise you on the most appropriate form of exercise depending on your current fitness and health level. If necessary, your medical provider will discuss with you the essential precautions you need to take. In a situation where one has type 1 diabetes, keeping track of the blood sugar levels before and after exercise is vital.
Start with easy, fundamental movements, low reps, and weights when you are fully ready to begin your exercise routine. This will reduce the chances of suffering from pain or injury. Try training with a licensed personal trainer if you want to lose weight. A personal trainer will help you develop an exercise regimen tailored to your particular objectives and general health.
Most medical experts recommend exercising as the best effective best way to burn calories. Although some exercises burn more calories compared to others, the most calorie-burning workout is not always the best alternative.
To achieve the most out of an exercise plan, you should find something you enjoy doing. It should be able to sustain you for 20 to30 minutes on a daily basis for several weeks or months. If you are not sure how to get started, you can ask your doctor to help you choose a suitable routine. A personal trainer or therapist might also assist in recommending the best exercises.