EXERCISE

Want to lose weight? The exercises that burn the most calories of all

One of the most common searches, looking at Google statistics, is how to lose weight fast and with little effort. Removing the concept of little effort, which really clashes with the idea of exercise itself, it is true that all workouts are not equal.

Some exercises or training methods are more suitable than others for losing weight, i.e. burning as many calories as possible. This is different from classic gym training, where the focus is not on the cardio part but on the muscular part. That is, working out a lot in the gym, lifting a lot of weights and the like will absolutely not make you lose weight.

So what are the exercises and workouts that allow you to burn the most calories? Let's find out together.

Freepik
The best exercises to burn calories fast
One of the most common searches, looking at Google statistics, is how to lose weight fast and with little effort. Removing the concept of little effort, which really clashes with the idea of exercise itself, it is true that all workouts are not equal. Some exercises or training methods are more suitable than others for losing weight, i.e. burning as many calories as possible. This is different from classic gym training, where the focus is not on the cardio part but on the muscular part. That is, working out a lot in the gym, lifting a lot of weights and the like will absolutely not make you lose weight. So what are the exercises and workouts that allow you to burn the most calories? Let's find out together.
Freepik
Jogging - Calories burned for 30 minutes (man): 420 - Calories burned for 30 minutes (woman): 360
Cardiovascular exercise increases blood flow to the muscles, which increases metabolism and helps you lose more calories, as well as improving overall fitness levels. Experts admit that it is not something for everyone, as it requires a lot of physical and mental endurance, but it is undoubtedly the fastest way to lose calories. The best advice to start with is to aim for 30 minutes of running, even if you end up walking.
Freepik
Swimming - Calories burned per 30 minutes (men): 252 (normal); 420 (intense) - Calories burned per 30 minutes (women): 216 (normal); 360 (intense)
Swimming helps develop a strong core while engaging the arms, legs and heart rate, all of which can contribute to weight loss. It also increases strength and muscle size, but certainly on a cardio level it is the perfect exercise.
Freepik
HIIT workout - Calories burned per 30 minutes (man): 294 - Calories burned per 30 minutes (woman): 252
HIIT stands for high intensity interval training. It is a type of training in which a number of very simple exercises, such as squats, lunges, squats and the like are practised, interspersed with very brief moments of rest. The focus is on maintaining the intensity and heart rate at a high speed for the entire duration of the exercise, which is usually 15 to 30 minutes. Here, calories burned can even reach 3-4-500 in a single session, depending on the duration and especially the intensity of the workout.
Freepik
Rower - Calories burned per 30 minutes (men): 294 (normal); 440 (intense) - Calories burned per 30 minutes (women): 252 (normal); 369 (intense)
If you love the gym, one of the best machines for burning the most calories is undoubtedly the rowing machine. These machines have a high burn rate and help consume 10 to 13 calories per kilo of body weight per hour. Also to be done in the gym, but also at home, exercises such as burpees, jumping jacks, shuttle runs, box jumps and skipping all burn at high levels.
Freepik
Walking - Calories burned per 30 minutes (men): 159 (general); 189 (intense) - Calories burned per 30 minutes (women): 133 (general); 175 (intense)
Walking is not only good for burning calories and losing weight, it is also great for cardiovascular and mental health. In fact, it is a wonderful way to get the body moving at low intensity. Weight loss will not be as fast as with running, but it will certainly have less impact on the body.
Freepik
Strength training - Calories burned per 30 minutes (men): 126 (general); 252 (intense) - Calories burned per 30 minutes (women): 108 (general); 216 (intense)
Studies have confirmed that lifting weights can lead to higher levels of EPOC (excess post-exercise oxygen consumption) than cardio. This means that the body goes on burning calories even after completing the workout. Furthermore, it is important to remember, for those who want to train in the gym, that yoga, Pilates and barre are other methods to increase strength.
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