Exercises that burn the most calories. Speeding up the weight loss process

During normal running, approximately 10 kcal per minute is burned. Everything is great, but it can be better.

Harold Gibbons, an instructor at Mark Fisher Fitness and director of the National Strength and Conditioning Association in New York State, doesn't think running is the best way to burn more calories:

In general, you burn more calories during high-intensity strength training than during running.

Time passes, technologies are improved, new, much more accurate and correct research is carried out, thanks to which we can learn better about the processes occurring in our body.

Outdated methods calculate energy costs based only on the process of aerobic metabolism. However, with high-intensity training, the process of anaerobic metabolism starts in our body. In the old literature, this fact is not taken into account, or its effect is considered incorrectly.

A University of Southern Maine study using more advanced calorie counting methods found that intense strength training actually burns 71% more calories than expected.

The main advantage of high-intensity exercise over running is the greater amount of energy expended per unit of time. The training is shorter, the effect is greater.

We present to you a selection of 10 great exercises that burn more calories than running.

Exercises to burn 100 calories

If you're serious about losing weight, the best method to use is to count the calories you consume and expend. In this case, it is important to know how to quickly get rid of the extra 100, 200, etc. calories obtained from food.

So, here they are - the types of activities and exercises to burn 100 calories - to choose from:

• jumping rope – 7 minutes;
• climbing stairs – 8 minutes;
• boxing – 8 minutes;
• step aerobics at a fast pace - 9 minutes;
• jogging at a moderate pace - 10 minutes;
• exercises with dumbbells – 10 minutes;
• roller skating – 10 minutes;
• swimming at a moderate pace - 12 minutes;
• cycling – 12 minutes;
• ice skating – 13 minutes;
• aerobics at low intensity – 14 minutes;
• walking over rough terrain (with hills and uneven ground) – 15 minutes;
• ping pong – 20 minutes;
• bowling - 22 minutes;
• moderate intensity dancing – 25 minutes;
• yoga (beginner level) – 30 minutes;
• walking on a flat surface at an average pace - 30 minutes;
• darts – 35 minutes.

FYI: Many household chores are also good calorie burners. For example, to consume 100 kcal, it is enough to work in the garden for 25 minutes or vacuum the floor for 30 minutes.

How to burn maximum calories at home?

Not everyone has the opportunity to visit a fitness room or rocking chair on a regular basis, and some simply prefer to exercise alone. The latter often applies to overweight people who are embarrassed by their own less-than-ideal shape. What are the most effective calorie-burning exercises at home that you can recommend to them? Of those already listed, these are:

• squats, especially if performed according to the Tabata protocol;
• burpee;
• weighted push-ups;
• exercises with barbells and dumbbells;
• all types of abdominal exercises;
• jumping exercises.

In addition, the following will help you lose weight quickly at home:

• stepping onto a cube step platform (low bench), alternating the right and left leg;
• energetic, fast dancing;
• twisting the hoop around the waist;
• running in place with high hip lifts.

In addition, at home you can always turn on a video recording of a workout aimed at intense fat burning. Or exercise on a treadmill, rowing machine or exercise bike while listening to your favorite TV series, combining business with pleasure.

How to speed up weight loss?

Understanding how many calories different exercises burn is definitely helpful. However, this knowledge is not enough. After all, our weight directly depends on the difference between consumed and expended calories. And you can train until you drop, spending a lot of energy, but at the same time have extra pounds. The reason will be overeating and/or irrational food consumption. Therefore, it is also very important to join in with proper nutrition.

Changing and reducing the volume of the usual diet is difficult for many, especially against the backdrop of high physical activity. Kilo Light will help your body easily and painlessly transition to new levels . It was created specifically for safe weight loss and is especially recommended for those who lead a physically active lifestyle. Here are some good reasons to pay attention to this particular remedy among the numerous drugs for weight loss.

• Does not contain dangerous laxatives and diuretics, due to which the vast majority of other weight loss products work.
• Physiologically activates metabolism and the breakdown of fats by supplying the body with all the necessary vitamins, minerals, amino acids, plant compounds with stimulating and tonic effects.
• It gives the body maximum energy with a minimum of calories, which allows a person to remain alert, maintains high performance and at the same time serves to prevent overeating.
• Reduces excess appetite. Several safe (in the dosages used) components work to suppress the feeling of hunger: the mineral compound chromium picolinate, extracts of bitter orange (synephrine), green tea and guarana.
• Promotes proper functioning of the thyroid gland, the activity of which determines weight. The thyroid gland is supported by a component such as white cinquefoil rhizomes.
• Stimulates the growth of muscle mass and prevents muscle damage due to the presence of levocarnitine, B vitamins, and pollen.
• Takes into account the body's needs when losing weight and cutting at different times of the day. This turned out to be possible because the drug is produced as a “three in one” complex, with three corresponding compositions in three separate packages:
• Kilo Light. Morning ,
• Kilo Light. Day ,
• Kilo Light . Evening .

Thus, this complex is ideal for anyone who is losing weight and wants to become more cheerful, active, and healthier. By taking it and doing the exercises that burn the most calories, you will definitely achieve your goal!

Important! The natural complex for competent weight loss, Kilo Light, can already be purchased in pharmacies, specialized stores, departments of retail chains, and it’s even easier to order it online.

Mixed and anaerobic exercises that burn the most calories

For lovers of strength training, we can also recommend a number of exercises for burning fat. However, it should be understood that anaerobic exercise is, in principle, considered less effective for weight loss compared to aerobic exercise. Their main goal is to build muscle mass.

On the other hand, after cardio, calories stop “burning” very quickly, and after strength training, the “firebox” continues to melt fat for up to a day and a half. In addition, the more muscle, the more active the metabolism, and therefore the breakdown of lipids. 1 kilogram of muscle mass provides a daily expenditure of 100 kcal.

At the hormonal level, weight loss is explained by an increase in the levels of growth hormone and testosterone after exercise, which promote fat burning. Therefore, there is an opinion that anaerobic training works even better for slimness due to its prolonged action.

Many men prefer strength training for its dual effect, which allows you to simultaneously lose weight and form sculpted muscles.

• Rowing

This sport uses both aerobic and anaerobic energy systems, so it works on both muscle growth and fat burning. During an intense workout, a rowing machine allows you to burn 600–800 kcal in an hour.

• Kettlebell swings

Researchers from the University of Wisconsin experimentally found that performing them at maximum efficiency burns 20 kcal per minute (1200 per hour!). This is perhaps the anaerobic exercise that burns the most calories. The reason is that the movements that make up this exercise are unusual for the body, so it spends more energy on them. This, by the way, is very reminiscent of the situation with walking backwards, in which energy consumption is several times greater than when walking forward. Note that swinging the kettlebell should be strictly in accordance with safety precautions, preferably under the guidance of an instructor, since if the kettlebell is lifted too far behind the head, there is a high risk of injury to the back.

• Push ups

They belong to a mixed type of exercise based on the nature of energy expenditure. Push-ups are classified as anaerobic when they are performed at maximum speed and/or with additional weights. With their help you can burn about 1000 kcal per hour.

• Barbell exercises

During intense training, calorie consumption ranges from 425 kcal (with a body weight of 50 kg) to 585 (with a body weight of 80 kg).

• Ab exercises

Many people are interested in how many calories abdominal exercises burn. When performed at a fast pace, 9 kcal per minute are burned (540 kcal per hour).

For maximum effectiveness of “drying”, multi-repetition training is recommended, a special case of which is mini-circuit training on simulators.

Still, which exercise burns the most calories?

Experts have somewhat different opinions on this issue. This is understandable. After all, energy expenditure is always determined not only by the nature of movements, but also by the individual characteristics of the athlete’s body, and in particular metabolism.

kettlebell swings, running uphill or up stairs, jumping rope, and weighted push-ups are competing for the right to be called the most energy-consuming exercise .

Also among the leaders in calorie burning are the following popular types of training.

1. Burpees, or burpees . Allows you to burn up to 19 kcal per minute (1140 kcal per hour). This CrossFit exercise is a combination of a squat, plank, push-up, and jump performed in quick succession. Here is his standard technique. From a standing position, with your feet shoulder-width apart, do a squat, placing your palms on the floor in front of you, sharply stretch your legs back, making a plank. Push up from the floor and quickly pull your legs and torso towards your arms, jumping up with your arms raised above your head. Repeat all movements rhythmically, repeatedly, at a pace.

Tabata squats . The 4-minute cycle is based on 8 repetitions of 20-second work with maximum impact, alternating with 10-minute rest. According to experts, 53.6 kcal are spent in 4 minutes (804 kcal per hour). A bonus to this is the fat-burning post-effect for half an hour after 3-4 approaches of 4 minutes.

3. Exercise bike with increasing load . Its specificity is that the resistance force of technology increases in proportion to the activity and effort of a person. If you believe the information circulating on the Internet, this simulator made it possible to achieve a record for fat burning, burning as much as 87 kcal per minute. This is perhaps the most amazing answer to the question of what exercises burn calories best.

4. Fat – bike (fatbike). We are talking about riding an off-road mountain bike with very thick wheels. You will spend the most effort and, accordingly, calories (up to 25 kcal per minute, or 1500 per hour) if you drive at maximum speed on loose, uneven soil, snow or sand.

5. Rope training. Workout fans should pay special attention to the ropes. Exercises require a lot of tension and coordinated work of all muscle groups. According to measurements from New Jersey researchers, rope training burns 10.3 kcal per minute, which puts it among the exercises that burn the most calories in workouts.