If you're looking for the best ways to burn calories, this article will tell you what to do. We're gonna keep it nice and simple by just listing what exercises burn the most calories. Go check them out and see what suits your needs best!
How Are Calories Burned Measured?
We often talk about "burning calories," but what does that actually mean?
Calories are measured using a measurement known as the Metabolic Equivalent of Task, or METs for short. This basically estimates the energy expenditure of various physical activities dependent on a person's weight.
What is a MET?
- 1 MET is the amount of energy you burn at rest.
- It is approximately 1 kcal/kg/hour (1 kilocalorie per kilogram of body weight per hour).
For example, let's pretend the following variables;
- You weight 100kg
- You perform an activity that's rated at 5 MET
- You perform it for an hour.
- 100kg X 5 MET X 1 hour = 500 calories
Keep in mind that this is only meant to give you an estimate — don't trust your fat loss on these numbers! Always keep track as you go and make any necessary adjustments.
What Exercise Burns The Most Calories?
Here are the numbers for doing one hour of different exercises depending on whether you're a 130-lb woman or a 180-lb man.
- Weight Training (Normal - Intense): 175-350 calories // 244-460 calories
- Walking (3-4 mph): 194-300 calories // 270-410 calories
- Calisthenics (Moderate - Intense) : 210-410 calories // 285-650 calories
- Gymnastics: 235 calories // 330 calories
- Kayaking: 295 calories // 410 calories
- Dance: 383 calories // 530 calories
- Rowing (Moderate - Extreme): 410-620 calories // 570-860 calories
- Swimming (Normal - Intense): 411-590 calories // 570-815 calories
- Jogging: 412 calories // 570 calories
- Cycling (12-19 mph): 445-470 calories // 650-980 calories
- Jump Rope: 470-700 calories // 653-930 calories
- Running (6-10 mph): 589-940 calories // 816-1300 calories
We simply grabbed these numbers from ACE Fitness, as they have a calculator that can give you some estimates.
What's The Fastest Way To Burn Calories?
The fastest way to burn calories is to choose an exercise that you can perform at high intensities for a prolonged duration.
For example, without considering any nuance, running generally burns the most calories in an hour. However, you may not be able to run for an hour. Therefore, cycling may be the best way for you, as most people can cycle at higher intensities for longer.
What's Better For Fat Loss? HIIT or Steady State?
A common question that arises is, what's the best style of training for fat loss?
It's hard to answer as there are so many protocols. Plus, they all have their own strengths and weaknesses. Here are 5 different training protocols to use various exercises with.
1. HIIT (High-Intensity Interval Training): HIIT involves alternating between short bursts of high-intense activity and intervals of rest or lower-intensity exercise. For example, you might;
- Sprint for 30 seconds
- 15-second recovery interval
- Repeat for a set amount of time
HIIT is effective for burning calories in a short time and can improve cardiovascular fitness.¹
2. Tabata: Tabata is a specific type of HIIT that consists of;
- 20 seconds of all-out effort
- Followed by 10 seconds of rest
- 8 Round
- 4 Minutes Total
This protocol is highly intense and has been shown to increase both aerobic and anaerobic fitness in a very short period. When you perfrom this, be sure you focus on maximum intensity.
3. Intervals: Intervals can refer to training sessions where you alternate between high-intensity efforts and lower-intensity recovery periods, similar to HIIT. However, intervals can be structured in various ways, such as longer work periods with shorter rest times or vice versa.
They can be applied to different modes of exercise like running, cycling, or swimming to enhance speed and endurance.
4. LISS (Low-Intensity Steady State): LISS involves consistent, low-intensity aerobic exercise performed for an extended duration, such as jogging, brisk walking, or cycling at a leisurely pace.
Typically, sessions last from 30 to 60 minutes or more. It's accessible for beginners and helps build endurance without placing too much stress on the body.
5. MICT (Moderate-Intensity Continuous Training): MICT is similar to LISS but involves exercising at a moderate intensity rather than a low intensity.
Activities like steady jogging, swimming, or cycling at a moderate pace fall into this category. Workouts usually last anywhere from 20 to 60 minutes, aiming to improve cardiovascular fitness effectively.
What Workout Burns The Most Calories?
This is highly dependent on how much time you have.
- If you have 5 minutes, try using a Tabata protocol
- If you have 30 minutes, try some circuit training or a HIIT longer HIIt Protocol²
- If you have 60 minutes, you'll probably burn more with an hour of LISS or MICT
However, under most circumstances, the differences won't be massive. Sometimes, people can stress too much about their calories. As long as you're using optimal intensities, the differences aren't going to play a massive role.
What's The Best Way To Burn Calories?
At the end of the day, the best way to burn calories is through nutrition.
Burning calories with exercise can play a big role in your overall fat loss. However, nutrition is key.
In order to burn fat, you must get into a caloric deficit. Combining a diet with physical activity is the best way to lose weight and improve your overall body composition.³
Here are the factors that can increase fat loss;
- Nutrition- Get in a deficit!
- Strength Training- Strength train twice a week.
- Cardio- Cardio can play a crucial role in fat loss. Aim to get 150 minutes of moderate-intensity or 75-90 minutes of vigorous activity.
- Increase Physical Activity - This can include walking, sports, or any type of non- "exercise" activity.
Increasing Physical Activity Is The Most Important!
As we mentioned above, don't get too caught up in trying to find the activity that burns the most calories. Unless you plan performing it for hours every day, the differences aren't going to make a massive difference.
What will make a difference is if you're consistent with it! Find an activity that you enjoy and stick with it. Add it to a healthy diet, throw in some gym work and then you have the best way to lose weight!
References
- Olson, Michele Ph.D., FACSM, CSCS. TABATA: It’s a HIIT!. ACSM's Health & Fitness Journal 18(5):p 17-24, September/October 2014. | DOI: 10.1249/FIT.0000000000000065 https://journals.lww.com/acsm-healthfitness/fulltext/2014/09000/TABATA__It_s_a_HIIT_.6.aspx
- Seo YG, Noh HM, Kim SY. Weight loss effects of circuit training interventions: A systematic review and meta-analysis. Obes Rev. 2019;20(11):1642-1650. doi:10.1111/obr.12911
- Swift DL, McGee JE, Earnest CP, Carlisle E, Nygard M, Johannsen NM. The Effects of Exercise and Physical Activity on Weight Loss and Maintenance. Prog Cardiovasc Dis. 2018;61(2):206-213. doi:10.1016/j.pcad.2018.07.014
Garett Reid
Author