Exercises To Burn Calories

Many exercises can help you burn a substantial number of calories. With the right choices and habits, you can easily cut down on extra body fat. However, it's crucial to strike a balance between the calorie-burning exercises and the factors you need to maintain in your lifestyle to achieve a proper calorie-burning regime. 

Read ahead to learn about the high-impact workouts that burn calories, factors that affect calorie burning and other additional tips to help you in the long run. 

15 Exercises that Help Burn Calories

The following are some of the beneficial exercises that can help you burn calories:

1.  Butt Kicks: It is a high-intensity workout wherein you need to lift one heel towards the back and repeat the same with another heel. Then, rapidly move your alternate heels while moving your arms.

2.  High-knee Running: This vigorous workout strengthens the lower portion of your body. To do this exercise, you can lift your knees as high as possible and quickly lift your arms up and down while running.

3.   Mountain Climbers: Here, place your hands on the floor, and keep your legs straight. Lift one knee and move it towards your chest while engaging the core. It’s more like a running exercise while being attached to the floor. Repeat the process for maximum calorie burn.

4.  Stationary Bicycling: If you can access a stationary bike, you can ride it for 30 minutes. However, make sure to get a five-minute warmup and opt for two-minute recovery intervals after going at a speed of up to 10 for a minute.

5.  Swimming: It is considered a low-impact workout that can burn adequate calories. This exercise can also improve blood flow, muscle strength, and heart and lung capacity without putting much stress on the body.

6.  Sprints: If you want to minimize your workout sessions, sprints can be a great option. About three sets of 100-meter sprints can burn a high number of calories.

7.  Cycling: Cycling is a low-impact exercise that can burn calories quickly as you pedal through the wheels. It also does not affect your joints much.

8.  Jumping Rope: It helps lose calories faster. It can even transform into high-intensity interval training (HIIT), giving you the desired results earlier than expected.

9.  Walking: You can walk around the house doing chores, which can also significantly help you reduce your weight.

10. Aerobic Dance: If you do not prefer high-impact calorie-burning exercises, you can go for aerobic dance. This will not only help you burn your desired number of calories but will also prove to be an excellent recreational activity.

11. Regular Running: Running helps you burn calories effectively, increases endurance, and enhances flexibility. It also doesn’t require any equipment, so you can do it whenever you want.

12. Jumping Jacks: This exercise offers a full-body workout and does not require much space, so you can do it at home.

13. Squats: Squats are a simple, high-intensity workout that can be done at home. To increase the effectiveness of this exercise, you can add some weights.

14. Planks: This straightforward exercise offers incredible calorie incineration. Furthermore, you can try out variations at your convenience for maximum benefits.

15. Renegade Row: This is a variation of planks in which you hold weights in each hand while staying in the plank position. Next, lift one hand while supporting the other and remain in that position as long as you can.  
 

Factors Impacting Calorie Burn

Apart from the exercises, several other factors impact calorie burn. You should keep them in mind to keep realistic expectations from your workout. Listed below are some of the prominent factors that impact calorie burn:

• Age: It is more challenging for older people than younger ones to burn their calories.
• Gender: There is research supporting the theory that males tend to burn calories more easily than females.
• Body Weight: People with higher body weight usually tend to burn more calories than people with lower body weight.
• Muscle Mass: Individuals with higher muscle mass usually burn calories faster than those with more fat content in their bodies.
• Exercise Type: The intensity, duration, and kind of exercise notably impact the calories that a person burns.
   

Expert Tips to Burn More Calories Than Usual

With the knowledge of the mentioned factors, you can use some expert tips to burn off your body's calories faster than usual. The following are some expert-approved tips that can help you burn more calories than usual:

• Switch to habits that incorporate more physical activities than usual.
• Build up higher muscle mass to lose calories faster.
• Listen to music during your workout to increase your intensity.
• Move faster to burn more calories.
• Keep track of your workout using a smartwatch.
   

You should carefully choose the exercises based on factors such as equipment available, fitness goals, body weight, and so on. You can even consult an experienced trainer who can guide you in your fitness journey.

 

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