The struggle is real…
Sugar cravings, yo-yo dieting, a busy lifestyle, and other factors can affect your ability to stay on track with your nutrition plan and fitness routine. For this reason, it is important to optimize as much as possible. And one of the most effective strategies for this is intense exercises with a high caloric burn.
But this then brings to mind the question: What workout burns the most calories?
While anyone can benefit from physical activity, not all exercises are equal. And if your goal is to trim down, you want the “cheat code” to get you there as soon as possible. Lucky for you, I have done the hard work on your behalf.
Keep reading to learn the six exercises that burn the most calories and can get you in shape fast.
1. Jumping Rope
Think jumping rope is just for kids? Think again.
How does increased agility, better coordination, and, of course, burning a considerable amount of calories sound to you? If these benefits sound appealing, you should take up jump rope. This simple yet constantly evolving exercise has been proven to be an effective training regime for burning calories and torching excess fat.
In fact, a study from Shape America revealed that jumping rope is one of the most efficient exercises for weight loss and cardiovascular development. Who would think skipping over a tethered cord could have such a pronounced impact on your health and physicality?
2. Running
Imagine: It’s just you with your shoes on the pavement.
You shoot through the pathway, cutting into nature while breathing in the fresh air. The endorphin rush hits, skyrocketing your energy levels. You return home shortly after, drenched in your post-run glow, ready to tackle the day. This is the effect running can have on you.
But more than chasing the elusive runner’s high, running is a great cardio exercise.
It can strengthen your heart capacity, improving your cardiovascular health, and it’s also a great calorie expenditure. Plus, it beats the never-ending staircase of a stair climber.
As a result, it would be shortsighted to neglect running as a part of a healthy workout routine. In fact, according to the American Council on Exercise, running can burn between 11.4 and 17 calories per minute! Of course, your particular burn rate will vary based on factors such as weight, age, and activity levels.
3. Indoor Cycling
If you want to avoid the potential dangers of road cycling, indoor cycling is the perfect alternative. And the best part is that it’s an excellent calorie burner. In fact, a study published by PubMed in 2010 revealed that indoor cycling (coupled with a healthy diet) facilitated weight loss. Here are some additional benefits of indoor cycling:
- Improved heart health
- Reduction in stress
- Better cognitive function
- Stronger immune system
- Convenient workout method
A stationary bike is a convenient type of exercise. It offers a fast and easy workout for the entire body. So, regardless of body composition, you can get an incredible cardiovascular workout on a spin bike. As a result, it’s a great way to burn calories quickly and easily.
4. Kettlebell Circuits
If you’re looking for a high-octane calorie burner, look no further than the kettlebell.
This powerful core workout can strengthen almost every part of your body. It’s functional, challenging, and effective, making kettlebells an exceptional workout option. They can also improve your motor skills, enhance limited mobility, and strengthen your core for balance.
As a result, this exercise routine is an easy option the average person can do at a moderate pace.
However, aside from the convenience factor, kettlebells are powerful calorie burners. In fact, a study conducted by the American Council of Exercise measured the oxygen levels of a group of men (aged 29 to 46). It confirmed that they burned in the neighborhood of 20 calories a minute during a run-of-the-mill workout!
That’s the equivalent of 400 calories in only 20 minutes!
5. Bodyweight Exercises
A bodyweight exercise is any kind of strength training that uses your own body weight as resistance against gravity. A bodyweight workout uses your body independently without any equipment or exercise machines. Bodyweight excuses remove the often overused excuses of “I don’t have the right equipment for a good workout” or “I don’t have time for the gym.”
Here are a few examples of bodyweight workouts you can do on your own:
- Forearm planks (or another plank variation)
- Push-ups
- Burpees
- Mountain climbers
- Jumping jacks
- Reverse lunges
- Toe touches
- Bodyweight squats
If you’re having trouble finding which workout burns the most calories but doesn’t require equipment, consider some bodyweight exercises. According to the National Library of Public Medicine, bodyweight workouts were proven to improve cardiovascular fitness quickly.
6. Compound Exercises
Compound movements consist of strength workouts that target more than one muscle group.
Conversely, isolation exercises target a singular muscle group. As a result, compound movements have a distinct advantage over isolated movements when it comes to burning calories. The reason is that compound exercises hit on more muscle groups, are more efficient in their application, and have a greater overload capacity.
So, if you’re wondering what workout burns the most calories, compound exercises are an excellent choice.
However, I understand that probably doesn’t help much. After all, there are dozens of compound exercises you could do. Here are some of the best compound exercises that you should add to your workout plan.
- Deadlift: The deadlift is an exercise that uses a loaded barbell to lift from the ground using a stable, hunched-over body posture. Along with the bench press and the squat, it is one of the three canonical powerlifting movements.
- Benchpress: The bench press targets your upper body muscles. As you lay down on the bench, you’re supposed to press the weight (barbell or dumbbells) upward. Then, you’re supposed to lower the weight back to chest level.
- Barbell squat: Perform a barbell squat with feet shoulder-width apart. Unrack the weight using your upper back, take a deep breath, and squat steadily and controlled while keeping your back straight and chest up. Barbell squats are a great weight training workout to build strength and burn calories.
- Overhead press: The overhead press targets the primary muscle groups: triceps, front deltoids, and upper chest. The movement begins standing straight with the weighted barbell at neck level and both hands firmly planted on either side. You then raise the bar above your head as explosively as possible before lowering the bar in a controlled manner and repeating the movement.
The above are simply the most well-known compound exercises for a full-body workout.
However, there are many others. For example, you can also do pull-ups, push-ups, dumbbell rows, face pulls, etc., to incorporate into your compound exercise training regime. In addition to burning more calories over isolated exercises, compound exercises are an all-around healthier approach to fitness.
According to a study by Frontiers in Physiology, a workout routine centered around compound movements does more than build muscle mass. It improves squat strength, cardiovascular fitness, knee extension, and more.
Also, be sure to consult with your personal trainer about proper form and execution with compound exercises to avoid injuries.
Key Factors in Caloric Burn
Okay, so you have your training routine.
You know what workout burns the most calories and how you’ll prioritize it in your training. But there’s a caveat: You can’t just learn the best workout and start going through the motions in the gym. To make the most out of your training, you have to know a few other key factors in caloric burn.
Intensity level
“You get out what you put in,” as the adage goes.
And nowhere is that expression more applicable than with your physical activity. Aside from the form of exercise, your workout intensity is the next calorie burn consideration. Your effort level during training will play a crucial part in the calories you burn and the results you achieve.
The greater the input (your workout intensity), the better your output (a strong, healthy, and fit body). Intense training burns more calories faster than training at a leisurely pace with moderate effort.
Duration of exercise
To be clear, you don’t need to spend hours daily in the gym to burn extra calories to lose weight.
Training three to five days a week, an hour each day, is a sufficient period of time. However, that’s based on the condition that your workout and diet are both optimized and tailored to your fitness goals.
Age and athleticism
As we age, naturally, the body’s athletic ability becomes compromised to a degree.
This is not to say seniors can’t or shouldn’t exercise—not even close. In fact, plenty of elderly people who train can lead healthy, productive, and satisfying lives well into their sixties, seventies, and beyond. The benefits of exercise are not reserved for young individuals.
However, age will play a role in your body’s ability to burn calories effectively.
Got a Question? Let’s Book an Appointment
When it comes to what workout burns the most calories, it’s important to take a comprehensive approach.
Even the most effective workout plan (on its own) can fall short. For this reason, professional guidance will always be your best bet to help you reach your fitness goals as quickly as possible. And the best part? We at Future Fitness Training can help. Our expert personal trainers are certified and experienced and can help guide you through your fitness journey and reach your health goals.
So, if you’re ready to start your health journey or have a question for our knowledgeable team, book an appointment today.
