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Which Exercises Burn The Most Calories?


You can burn calories and lose weight if you partake in any physical activity. Do you know that there are exercises that facilitate the faster burning of calories?

In terms of burning calories, certain exercises are more effective than others. Engaging in physical activities that raise your heart rate and require a significant amount of energy can help you burn calories and contribute to weight loss or maintenance.

While the exact number of calories burned depends on various factors such as your weight, intensity and duration of the exercise, some exercises are generally known for their high calorie-burning potential.

Importance of Exercises

Exercise is not just an activity for weight loss. The benefits are both physical, mental and psychological.

Here are some key reasons why exercises are important:

·         Exercise Improves Memory Retention

Which Exercises Burn The Most Calories
Which Exercises Burn The Most Calories

Exercise enhances blood circulation into the Cranium. People who exercise often tend to have improved memory retention than those who do not. Proteins and other molecules that enhance the structure and functionality of your brain are released by your body when you exercise.

·         The Perfect Energy Booster

Exercise boosts the energy of the body through various mechanisms. It increases heart rate and blood flow, delivering more oxygen and nutrients to muscles and organs. Exercise also stimulates the release of endorphins, and dopamine, reduces stress hormones, improves sleep quality, and enhances overall physical and mental vitality.

·         Improves Mental Health

Exercise is the purest form of self-therapy. It provides the same mental therapy as meditation does. The endorphins released during exercise are natural mood boosters, which ensures your mental health is improved. In addition, You forget all your worries and negative thoughts during exercise.

·         Reduces the risk of cancers and heart diseases

Regular physical activity helps maintain a healthy weight, which is crucial for reducing the risk of various cancers and cardiovascular diseases. Exercise also improves cardiovascular health by strengthening the heart, lowering blood pressure, and improving cholesterol levels. Additionally, exercise enhances immune function, reduces inflammation, improves insulin sensitivity, and promotes healthy hormone levels.

·         Exercise improves posture and balance

Children and teenagers who exercise regularly can have strong bones. It can help lessen the ageing-related decrease of bone density later in life. Your muscular mass and strength can be increased or maintained by engaging in muscle-strengthening exercises.

·         Exercise guarantees longevity and better sleep

An effective way to induce better sleep is by regular exercising. Not only does this balance the metabolism in your body, but exercise has also been known to have anti-ageing results due to toned body, muscle gain and tightening of loosed skin. Exercising can also improve body immunity thereby reducing the risks of certain diseases.

Exercises That Burn The Most Calories

Here is a comprehensive list of effective exercises that are capable of burning out the most calories in the body:

1. Jumping Jacks:

Jumping Jacks targets overall body fat burning and it’s quite simple too. With this exercise, you can lose up to 200 calories in 1-2 hours depending on your weight. Jumping jack is also a friendly exercise as there is no need for any instrument whatsoever. To perform this exercise, you’ll need:

  • Spread your legs apart and get your stance.
  • Arms stretched apart horizontally.

Procedure: Jump up with your arms closing up and legs closed and do the same with your arms spread out horizontally, and your legs width apart. Repeat this for as long as you want. You’ll notice how many calories you’d burn out from sweating.

2. Swimming Superman

Swimming the Superman workout is one of the most efficient exercises to burn calories. This exercise tones your core and gets your abs going faster than ever. Just thirty minutes of this activity can burn up to 300 calories. Amazing, huh? Plus, all you need is a mat for this. To complete this activity, you must:

  • Lay flat on your stomach head facing downward.
  • Arms spread straight on the floor.

Procedure: Raise your opposing arm and leg simultaneously, then repeat with your other arm and leg. Breathe out as you raise yourself and in as you lower yourself. For as long as necessary, keep doing this. This workout can be combined with any other high-calorie activity on our list.

3. Good Mornings Squats

Good morning squat is designed to strengthen your lower back and burn away unnecessary calories. This exercise is a great way to lose weight. However, you’ll need a resistance band and an optional dumbbell. This is an activity you may do in the gym or at home. To perform this exercise, you’ll need to:

  • Stand with your feet hip-width apart.
  • Place resistance band between feet.
  • Tighten your core and scrunch your arms together or
  • Hold your dumbbell towards the chest region.

Procedure: As you squat in this position, make sure the resistance band stays in place.  Keep at this as long as you like. You’ll get to see how many calories perspiration burns.

4. Reversed Lunges


Reversed Lunges are an exercise that targets the lower body muscles, especially the glutes, quads, hamstrings, lower back and overall body fat.


  • Stand with your feet hip-width apart, optionally holding a pair of dumbbells or weights at your sides.
  • Step back with your right leg as far as possible, bending both knees to lower your hips.
    Keep your front foot level on the ground and distribute your weight evenly between both legs.
  • Push back to the starting position using both legs simultaneously.
  • Switch sides and repeat the movement with your left leg, maintaining proper form throughout the exercise.

5. Planks

This exercise is really basic but a little tedious, especially if you weigh more than 180 pounds. Depending on your weight, you can burn as much as 200 calories in 1-2 hours with this workout. All you need is a mat for this exercise.

Procedure: Start by positioning yourself face down on the floor, supporting your body weight with your forearms and toes. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your heels.

Engage your core muscles by squeezing your abdominal muscles and glutes (buttocks). Keep your neck and spine aligned in a neutral position.

6. Weight Running

Weight running involves holding a light dumbbell while jogging. The amount of calories you burn depends on how fast you run and the weight of the dumbbell you carry while engaging. Do not carry a dumbbell that is too heavy.

Procedure: Start by jogging a few kilometres, switching the weight from one arm to the other. For best effects, try running one or two miles.

7. Mountain climbers

Mountain climbers quickly burn calories and tone muscles while keeping the body upright. Depending on your weight, you can burn up to 375 calories in two to three hours with this workout. Because mountain climbing requires no instruments at all, it’s also a friendly kind of workout.


  • Start in a push-up position, with your arms extended and your legs straight behind you.
  • Bring one knee towards your chest, bending that leg.
  • As you pull the opposite knee in towards your chest, extend the previously bent leg back to the starting position.
  • Alternate bringing each knee in towards your chest, while keeping the core engaged and the body in a straight line.

8. Flutter kicks

This exercise strategy is easy to follow and focuses on shedding weight throughout the body. Depending on your training regimen, you can burn up to 416 calories with this exercise in two to three hours. Since there is no need for an instrument, flutter kicks are also an accessible workout.


  • Stand upright, keeping your arms at your sides and your legs outstretched at a 45-degree angle.
  • Place your hands behind your buttocks and raise your head, shoulders and neck a little off the floor.
  • Maintain a grounded lower back and a tight core.
  • Kick your legs alternately up and down, keeping your toes pointing a few inches off the ground.
  • Keep your gait stable and loosen up your ankles and knees.

9. Calorie Regulation

Having a thorough understanding of calorie regulation will enable you to determine what your true body goals are. Reducing food consumption without going hungry is the best description of calorie regulation. Its advantages include a faster metabolism and a longer life span. You can determine how many calories you burn each day and how intermittent fasting helps control your calorie intake.

Several dieticians estimated that an average adult needs between 1800 and 3000 calories a day to sustain daily activity. Because you need calories to survive as a human, be sure you’re not burning too many of them, as this may lead to diseases that are calorie-insufficient. Remember, health is wealth.


The number of calories burned during exercise depends on various factors such as body weight, intensity of the exercise, duration and individual metabolism. However, certain exercises tend to burn more calories due to their high-intensity nature and engagement of multiple muscle groups. You can engage in any of the exercises above to burn weight faster.

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