More calories can be burned per hour when engaging in certain activities, such as running, bicycling, and high-intensity interval training.
If jogging isn't your thing, you may get the same fat-burning benefits from high-intensity interval training (HIIT), jumping rope, and swimming. Depending on your objectives and fitness level, you can select from a wide variety of permutations among these workouts.
Although there are several factors that influence how many calories you burn, it is recommended to consult a personal trainer for an accurate assessment of your progress. A personal trainer will give you a detailed overview of how many calories you burn during specific workouts.
How to Burn Calories Fast
The 12 most effective calorie-burning exercises are listed here. These are the highest-efficiency calorie-burning activities. Keep in mind that the calorie count is an approximation. Calculating your caloric expenditure is difficult because of variables such as intensity, duration, and body weight.
One Time Crunch
Even if you don't have much duration, you can still undertake exercises that burn plenty of calories. The idea is to perform exercises at a high intensity that raise your heart rate rapidly.
One common method for accomplishing this is high-intensity interval training (HIIT). It consists of explosive bursts of exercise performed at intensities greater than 70% of aerobic capacity.
In one HIIT protocol, you'd work at full speed for 30 seconds and then rest for a whole minute. High-intensity exercises can help you shed many pounds in as little as half an hour.
Running on Your Toes
30-minute calorie burn: 240-355.5
Running with bent knees is a challenging cardiovascular workout and is the best exercise to burn calories. It improves lower-body strength while keeping the heart rate up. High-knee running is an effective way to burn a lot of calories quickly because it is a high-intensity activity.
The workout consists of running in place while getting your knees up as elevated as you can. Rapidly raise and lower your arms.
A cardiovascular exercise, butt kicks are similar to high-knee sprinting. If you accomplish butt kicks at a high intensity, you can burn plenty of calories in just 30 minutes.
Bring one heel up towards your butt to perform this exercise. Switch heels and do it again. Quickly switch between heel and forearm while you pump your arms.
Mountain Climbers
30-minute calorie burn: 240-355.5
The mountain climber is an excellent cardiovascular and all-around body conditioning move. Because of the total-body nature of the activity, a large number of calories will be burned quickly.
- Get into a plank position to begin this move. Place your hands on your shoulders.
- Place your focus there. You should carry your right knee up to your chest.
- Get back on the plank. Do the same thing over with your left knee.
- Quick, repeat that.
Swimming
198-294 calories expended in 30 minutes.
Swimming is a great low-impact activity that helps you burn calories, build muscle, increase blood flow, and strengthen your heart and lungs. Calories burned during 30 minutes of casual swimming are comparable to those burned during 30 minutes of walking.
Doing laps or water aerobics will help you burn more calories while swimming.
Stationary Bicycling
30-minute calorie burn: 210-311
Do intervals of high-intensity cycling on a stationary bike if you can. Stationary cycling is an effective cardio workout that can help you burn a lot of fat in a short amount of time.
Start with a five-minute warmup, then move on to intervals of one minute of speed followed by two minutes of recuperation. If you were to rate your interval speeds on a scale from 0 to 10, 7–9 would be ideal. Five to six minutes should be your recuperation time.
Sprints
30-minute calorie burn: 240-355.5
Running is the finest cardio workout for burning calories. If you don't have time for a whole run, you may still get good exercise by breaking up your routine into shorter, more intense intervals. Calories burned during exercise will be used quickly for energy.
Jumping jacks and high-knee running are great ways to get your muscles ready for sprinting.
Walking
Energy expenditure per minute: 3.15 to 4.65
Burning calories at home is as easy as going for a walk. It's also great if you're nursing an injury back to health. It's quite practical because you can do it right at home or in your backyard.
More calories can be burned each minute if you conduct housekeeping while walking around the house.
Running
Rate of caloric expenditure: 10.8-16.
When it comes to losing weight, boosting flexibility, and extending your endurance, running is unrivaled. Because you don't need anything special to go for a run, it's easy to fit it into your busy schedule.
The greater your rate of speed, the more calories you'll burn in a certain period.
Fitness Dancing
Energy expenditure: 6.8 to 9.8 calories/min.
Running and high-intensity training aren't the only ways to burn calories during exercise. Do a high-intensity dance workout at home to burn calories if you enjoy dancing.
Dancing is a great way to get your heart rate up while having fun. It's an enjoyable way to get some exercise and shed some pounds.
Get in shape by dancing with Zumba or Bokwa.
Jumping Jacks
8.2-11.8 calories expended per minute.
Jumping jacks are a great way to get your heart rate up and get in shape. It's great for toning and strengthening your entire body. Jumping jacks can be done anywhere; you don't need a gym or special equipment.
Put your feet together and hold this position for 30 seconds. Put your hands down by your sides. Jump with your legs spread as wide as your shoulders. Reach over your head and grab them.
As often as required.
Jumping jacks can be used as a warmup, HIIT exercise, or as part of your regular regimen.
Rope Jumping
7.6 to 9.8 calories burned per minute.
Jumping rope is an excellent cardio exercise that also strengthens the legs and improves cardiovascular health. Jump ropes are also convenient because of their small size and portability. They are ideal for those with limited living quarters and want to burn calories.
