In the pursuit of health and fat loss, choosing the right exercise is particularly important. The number of calories burned by different exercises varies greatly. Knowing which exercises can maximize calorie consumption will help you plan your exercise plan scientifically. This article will sort out 12 efficient fat-burning exercises, explore the advantages of high-intensity interval training (HIIT), and provide practical suggestions to help you burn more calories and move towards a healthy body.
1. The 12 exercises that burn the most calories
The calories burned by exercise are affected by body weight, exercise intensity and duration. The following table lists the approximate number of calories burned per hour for people weighing 125 pounds, 155 pounds, and 185 pounds:
| Sports | 125 pounds | 155 pounds | 185 pounds |
|---|---|---|---|
| Running | 652 | 808 | 965 |
| Water polo | 566 | 703 | 839 |
| Bodyweight training | 480 | 596 | 710 |
| Circuit training | 480 | 596 | 710 |
| Rope skipping | 453 | 562 | 671 |
| Stationary bike | 420 | 520 | 622 |
| Rowing machine | 420 | 520 | 622 |
| Aerobic dance | 396 | 492 | 587 |
| Recreational swimming | 396 | 492 | 587 |
| Jogging | 396 | 492 | 587 |
| Hiking | 340 | 421 | 503 |
Running is undoubtedly the champion in burning calories, but other sports such as skipping, swimming and circuit training are equally effective and suitable for people with different preferences and physical fitness levels.
2. High-intensity interval training (HIIT): a fat-burning tool when time is limited
HIIT quickly increases heart rate and burns a lot of calories by alternating high-intensity bursts of exercise with rest in a short period of time. Even if it is only 30 minutes, HIIT can bring significant calorie consumption and metabolic improvement, and the body will continue to burn fat for up to 24 hours after exercise.
Typical HIIT action examples:
- High-leg running: burns 3.5 to 7 calories in one minute.
- Butt kick: burns 8 to 12 calories in one minute.
- Mountain running: burns 7 to 12 calories per minute.
- Sprint running: burns 15 to 22 calories per minute.
These movements do not require any equipment and are suitable for environments with limited space. They can quickly improve cardiopulmonary function and whole body strength[1].
3. Recommended home fat burning exercises
Even if you don’t have fitness equipment, you can still effectively burn calories through the following exercises:
- Walking: burns 3.1 to 4.6 calories per minute, suitable for recovery or beginners.
- Running: burns 10.8 to 16 calories per minute, simple and easy to do, can be done anytime and anywhere.
- Aerobic dance: burns 6.6 to 9.8 calories per minute, very interesting.
- Jumping and opening and closing: burns 8 to 11.8 calories per minute, improves whole body coordination.
- Rope skipping: burns 7.6 to 9.8 calories per minute, enhances leg strength and cardiopulmonary endurance.
These movements are not only efficient, but also enrich the form of exercise and avoid boredom.
4. Combination of aerobic and strength training
Although aerobic exercise burns more calories in a single exercise, strength training cannot be ignored. Increasing muscle mass can increase the basal metabolic rate, allowing the body to burn more calories even at rest. An ideal fitness plan should combine aerobic and strength training to achieve the best fat burning effect.
5. Sports safety and entry suggestions
- Warm-up and cool-down: Warming up before exercise can increase body temperature and blood flow and reduce the risk of injury; cooling down after exercise helps the heart rate to recover smoothly.
- Personalized adjustment: Those with injuries or special health conditions should consult a doctor or professional coach to choose the intensity and type of exercise that suits them.
- Gradual progress: Beginners should start with basic movements and low intensity, and gradually increase the amount and difficulty of exercise.
- Professional guidance: Those who have fat loss goals can seek help from certified personal trainers to develop a scientific and reasonable training plan.
Among the sports that burn the most calories, running is still the most effective choice, but various sports such as skipping, swimming, circuit training and HIIT are also worth trying. Only by combining aerobic and strength training, arranging exercise intensity and time reasonably, and coordinating with scientific diet can we truly achieve healthy fat loss and physical fitness improvement. No matter what kind of exercise you choose, maintaining enthusiasm and persistence is the key to health.
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