Regular exercise burn calories effectively. Whether you enjoy walking outside or hitting the gym, it can play a major role in weight management and weight loss. But which exercise burns the most calories?
Factors Affecting Calorie Burn
The type of exercise, intensity, duration, age, height, and weight all have an impact on calorie burn. Specifically, the following:
1. Age
Your age can significantly affect the number of calories you burn. For example, if you are 40 years old and less agile, you will find it more challenging to complete a high-intensity workout than an 18-year-old. In addition, research shows that as you age, the likelihood of getting at least one physical activity a week decreases.
2. Exercise intensity
The speed at which you switch between two sets of exercises affects your heart rate, which affects how many calories your body burns. The greater the intensity of exercise, the more calories burned. However, your health status mainly limits the number of calories you can burn. For example, the person who burns the most calories per minute is likely to be an elite endurance athlete, not an average adult.
3. Exercise time and speed
The number of calories you burn may also depend on the duration and speed of exercise. For example, running will burns more calories than walking in the same amount of time. And a long walk will also burn more calories.
8 Best Exercises to Burn Calories
1. Swimming
Swimming is recognized as the world’s healthiest and most effective way of exercise, according to the different ways of swimming, the consumption of calories is different, but basically, the average person swimming for 30 minutes can burn 200 to 300 calories. Regular swimming can also make the body even slim, enhance cardiorespiratory function, and can also protect joint health.
2. Running
Running is the preferred way of weight loss for most people. The average person can burn 500-1000 calories in one hour of running. Running will use all groups of muscle groups in the body so that you consume more calories.
In addition, when running, the body weight is constantly lifted off the ground, thus making the whole body get exercise. If you are new to running please consider alternating jogging or walking.
3. Cycling
Cycling can help you burn off about 568-841 calories per hour. In addition, cycling is a non-impact aerobic exercise, can help strengthen the knees and hamstrings, and is also an effective fat-loss exercise.
4. Jump Rope
Jumping rope is a great way to burns calories in a short period through full-body muscle movement, jumping rope can burn 1000 calories in one hour. In addition, it can also promote bone density, thus preventing osteoporosis and bone loss.
Newcomers are best to start with slow jumping practice, after adaptation, you can increase the speed and length of rope skipping to burn more calories.
5. Climbing Stairs
When you take the stairs at a rate of 77 steps per minute, you can burn 452 to 670 calories per hour. Stair climbing is a good way to exercise the legs and hips and can help you lose weight after some time.
6. Kickboxing
If you do not like jumping sports or jumping knee pain, kickboxing is a good choice, because it does not cause too much stress on your knee joints. On average, you can burn 937 calories per hour during a fight with an opponent. According to research, kickboxing can also enhance upper-body muscle strength, flexibility, as well as speed, and agility.
7. High-intensity Interval Training
High-intensity interval training, or HIIT for short, is a highly effective fat-burning workout. It takes only 30 minutes to burn up to 450 calories. HIIT strengthens muscles and involves more muscle groups in the exercise.
HIIT is also good for increasing endurance and overall health. You can burn fat quickly by increasing your heart rate with high-intensity, vigorous exercise and short rest periods.
8. Strength Training
Strength training is one of the most effective ways to burn calories. Strength training for an hour can consume an average of 300 to 400 calories, and because of the effect of post-exercise excess oxygen consumption, your body will continue to burn calories at the end of the exercise. The post-exercise over-oxygenation effect
The post-exercise excess oxygen consumption effect means that the oxygen consumption after strength training will speed up your metabolism and thus help your muscles recover.
