Best Workouts To Lose Weight and Burn Fat
If you’re a regular gym-goer and have indulged yourself a bit too much over the festivities, you might be looking for the quickest strategies to burn off the extra layers you’ve gained around your waist.
Let’s explore which type of exercise consumes the most calories and why that may not matter when it comes to fat loss. Also, take a look at the framework of 10 activities you can do each day that will help you maximize the amount of fat you burn (yes, even belly fat).
What Exercise Burns the Most Fats?
Different types of exercise have a different metabolic impact on the body. This means that some types of exercises consume more calories while you’re doing them, and other types consume less.
Let’s take a look at some of the most basic yet effective workouts that can help lose weight.
1. Jumping Rope
The burn:
667-990 calories/hour (if you’re jumping at 120 skips per minute)
The bonus burn:
As it turns out, this little rope is actually a big-time fat burner. Try using a weighted jump rope to engage your arms and shoulders even more.
2. Stair Sprints/Uphill Runs
The burn:
639-946 calories/hour
The bonus burn:
You want to sprint at max effort on stairs or a hill at a pace that you can only maintain for about 20 seconds, and follow that with a recovery run at half of the intensity of the sprint and double the time. The harder you push yourself during those sprints, the greater the burn.
This is a type of HIIT, a renowned type of cardio training that consumes more calories per minute than steady-state cardio.
3. Kickboxing
The burn:
582-864 calories/hour
The bonus burn:
Whether you’re kicking it on your own or in class, make sure you keep the rest periods between rounds
of jabs and kicks super short. Aim for 30 seconds of rest for every 90 seconds of sparring.
4. Running
The burn:
566-839 calories/hour (10 min/mile)
The bonus burn:
After running at a steady pace, you’ll continue to burn extra calories over the rest of the day. To torch more during and after your workout, add short bursts of sprints into your run. I recommend keeping a 2:1 work-to-rest ratio to get the most afterburn. For example, if you run for 60 seconds, walk for 30 seconds.
5. Cycling Activities
The burn:
568-841 calories/hour
The bonus burn:
Riding at a sustained high intensity will give you a greater burn as compared to a steady-state ride at a low intensity, but adding high-intensity intervals throughout that training time will increase the afterburn even more.
6. Stationary Bike
The burn:
498-738 calories/hour (at a vigorous pace)
The bonus burn:
To get the most afterburn, start with 10 seconds of intense pedaling (100 RPMs or more) and 50 seconds of rest. Then, move to 15 seconds of sprints and 45 seconds of rest, and do 20 seconds of sprints 40 seconds of rest after that. Don’t forget to turn up the resistance as you progress.
7. Strength Training
The burn:
341-504 calories/hour
The bonus burn:
You’ll increase your afterburn by working your muscles to exhaustion each set instead of stopping at an arbitrary rep range like 10 or 12. And focus on compound movements that employ more muscle groups over more joints like deadlifts and overhead presses.
Surprise surprise, weight training ranks at the bottom of the chart, and you might be wondering whether cardio is better than weight training for weight loss. Yes, it is.
While it still depends on what works well and best for you in terms of working out, we have an effective treatment that can get you in shape in no time.
CoolSculpting at Shinagawa Aesthetics is a tested and fast alternative that can lose your weight minus surgery by freezing away your unwanted fats!
Schedule your CoolSculpting session now! For inquiries and appointments, call our Patient Care Lines
(+632) 7-368 5238 | (+63) 917 862 7454 | (+63) 921 217 0517.
