You don‘t have enough time... But you do have heaps of energy and determination to fit into that summer outfit FAST! We have looked at what is recommended by scientific research and selected 4 exercises that burn the most calories. Whichever you choose, make sure to stick to it and you will have the results fast!

1. Sprinting


While jogging is an exercise loved by many who want to get rid of the weight, it can hardly compare with its faster, more segmented version – sprinting. Only 20 minutes of sprints burn the same amount of calories as 45 minutes of jogging! No wonder sprinting stays on top of fitness lists – this activity burns the most calories. Of course, you can’t sprint for more than 30-60 seconds, because your body will run out of oxygen (and you run out of energy), so you’ll need to mix up 30-second sprinting sessions with 30-90 seconds of walking or jogging.

2. Rowing


If visits to the gym are part of your everyday life, you might make use of the rowing machine. Made especially popular by CrossFit movement, rowing machines are great for cardio and work out your whole body at the same time. If you want to ensure the most calories burned per exercise, you should limit yourself to 20 or 30 strokes per minute… And continue for 30 minutes at least.

3. HIIT training

hiit training

Another workout you will constantly find in the lists of "Which activity burns the most calories per hour?" High intensity interval training can burn nine times more fat than steadier cardio exercises. It’s partly because of the afterburn effect – it means that if you exercise hard enough, your body will continue to burn calories hours after the workout. So you can sit back and let your body get slimmer by itself while you get your rest – but you have to earn it!

4. Swimming


If you are not a fan of gyms, their equipment and sweat running down your body, and prefer to head out to swimming pool, we’ve got great news for you. Intensive swimming is especially effective for weight loss! And if you experience problems with your legs or have another injury you need to work around, water is a wonderful environment for that – your body will adapt to it more easily.

So, what workout burns the most calories? We have listed 4 exercises that are grounded by research, and you can find them on top of many lists. However, there’s no hard-and-fast rule about that. The amount of calories you burn depends on how long and how intensely you are working out. Any workout that you actually enjoy doing with energy and for a long while, will get you great results!

Written by Migle Anusauskaite
Migle is interested in a variety of subjects and finds expression in different mediums. She’s a researcher, comics artist, writer and illustrator. She...
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