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Exercises That Burn The Most Calories

burn the most calories with these exercises

When people exercise they want to do the exercise that is most efficient. Everyone wants the most bang for their buck right? So how do you exercise to burn the most calories? First we have to examine all the options.

Type of Exercise to Burn the Most Calories

  • First there is cardio, that can be anything from a stroll around the neighborhood to a jog up a mountain.
  • Next there is High Intensity Interval Training (HIIT). Basically, continuously changing the intensity or speed of your workout.
  • Finally, there is weightlifting or strength training.

What Types of Exercises Are Best for You?

When we determine the exercises that burn the most calories, many factors need to be considered.


Many people do cardio because it is the easiest and most basic way to burn calories. These workouts come with a large number of benefits and can often be done regardless of your fitness level. After all, a brisk walk is one of the most commonly recommended forms of cardio. Provided you have a decent pair of shoes, you have everything you need to go for a walk at the speed and length that is right for you.

Really, it does not take much thought at all and really is a sure-fire way to burn calories. Cardio also puts less strain on the heart and is good for heart health. Cardio also can be done for as long or as short a time as you have available to you. You can go for a run before work and a walk during your lunch break, or you can take on a complete program at the gym if that’s your preference.


Next, we look at High Intensity Interval Training (HIIT). This is the continuous changing of speed and intensity during a workout. Your heart has to work very hard for HIIT and has to adjust to changing conditions.

HIIT is more effective and more challenging than cardio. However, after about 20 minutes of HIIT it is almost a guarantee that you will be dead tired. You’ll pick up with more energy later on, but it is an exhausting kind of workout that can feel draining despite how short it is.  For this reason, many people prefer to do it to start the day, so they’ll have time to shower and recover before they get moving with the rest of their schedule.

Alternately, it’s an option to do after work but before dinner, so you’ll burn off the day’s stress and burn the most calories without running out of steam when you need to be energized.

Just make sure you have dinner planned – and hopefully prepped so you just have to cook it or heat it up – or you may find yourself falling back on fatty, salty, sugary take-out from feeling tired as you leave the gym!

Practicing HIIT on a regular basis may be a great choice for you if you are looking at short but more effective than cardio workouts. HIIT will burn calories while you do it like cardio, however, unlike cardio, with HIIT you will be burning calories LONG after you complete your HIIT workout.

Strength Training and Weightlifting

Lastly, we look at weight and strength training. When you build your muscle mass you are doubling your chances of fat burn because muscle burns fat. It does not matter where you build muscle on your body, muscle burns fat. In a study of overweight people the participants were divided into three groups.

The first group was put on a diet only. The second group was put on a diet and a cardio routine. Then the third and last group was put on a diet plus cardio routine plus weight training routine. At the end of the study the first group (diet only) lost 15 pounds, the second group (diet and cardio) lost 16 pounds, and the last group (diet, cardio, and weight training) lost 21 pounds.

Combining Your Efforts to Burn the Most Calories

So, if you are looking for the most efficient way to burn calories the answer is a combination. The most important thing of course is a change in your diet. The best way to burn the most calories is through High Intensity Interval Training, because you burn calories long after you have completed your workout. However, if you were to do both HIIT and weight training you would ultimately burn the most calories in the least amount of time. You will burn fat and calories even when you are not exercising.