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Sprints and interval running should be your choice for burning fat.Īccording to the Harvard study mentioned above, 30 minutes of moderate pace running (7.5 mph) burns the following amount of calories: 125 pounds 155 pounds 185 pounds 375 calories 450 calories 525 calories Jump Rope
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Thus, your marathon runs should be targeted at increasing endurance, not burning calories. For example, as I’ve mentioned initially, high-intensity interval training burns calories better than steady-paced training. There are various kinds of running that burn different numbers of calories. However, I’m just a small girl of 125 pounds. Personally, I eat around 250 calories per 30-minute session, according to my fitness tracker. And there is a good reason for its popularity.Ī 30-minute HIIT workout can burn from 250 to 500 calories depending on In a nutshell, these are compound bodyweight exercises that increase the overall health and endurance of your body.ĭuring the previous year, at-home HIIT workout sessions became incredibly popular on YouTube as a means of keeping in shape while the gyms were closed. You probably already know the benefits of calisthenics from my previous article. 125 pounds 155 pounds 185 pounds Steady moderate-paced cycling (14-16 mph) 300 372 444 HIIT equivalent 390 484 577 Steady fast-paced cycling (16-19 mph) 360 446 533 HIIT equivalent 468 557 692 HIIT Calisthenics A similar study was published in the Journal of Strength and Conditioning Research on 30-minute HIIT training.Harvard research of steady-paced exercise estimations for people of three different weight groups.Interval cycling is the most efficient approach to choose for maximum calorie burn in a short time.Īs calorie estimation is highly subjective and depends on a variety of factors, I’ve chosen these detailed estimations that combine two studies: Note that you’ll have to increase the intensity to no lower than 200 watts to burn the most calories. In fact, indoor cycling is more effective as you can set up the level of resistance and train at greater intensity. temperature (you burn more calories during hot summers) What Types of Exercises Burn Most Calories? CyclingĮven when the weather is terrible, you can still burn those calories indoors on a standing bicycle.body composition (muscles burn more energy than fat).However, remember that this is an approximate estimation as the total number of calories burned depends on the following factors as well: The formula used to calculate calories burned is Thus, sitting is valued 1, while dancing falls under a range of 3 to 11, and ironing is 1.8. It means that a person of 50kg (110lbs) burns 50 calories by simply sitting for one hour.Įach activity is given its own MET value. For each person, this is a personal number that is calculated this way One MET is basically the energy cost of relaxed sitting. The widely accepted metric used in various fitness tracking apps and devices is based on MET. How Are Calories Burned Calculated?Īlthough it’s hard to calculate the exact number of calories burned, even with an individual approach, scientists have several ways of counting an approximate number. As high-intensity interval training is accompanied by high oxygen uptake, you increase calories burned.
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The calculated expenditure is five calories per liter of oxygen. Such an increase is contingent on the heightened oxygen uptake.
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However, the amount of time you need to spend walking is huge compared to these five exercises that are the most time-efficient burners.Īs our goal here is to find an exercise that burns the most calories in just 30 minutes, I’ll suggest interval training for all activities. Note that such a simple workout as walking can also burn a decent number of calories a day for weight and fat loss. Here are five kinds of training that you can effectively use to burn the most calories in just 30 minutes! If you have little time to burn the max number of calories, try switching to a high-intensity interval regime for your exercises. While all training types use energy and thus burn calories, some are more effective and time-efficient. But what exercises burn the most calories? If you want to keep your body healthy, you’ll need to increase calories expenditure instead of cutting all your calories intake. And the primary key to success is a calorie deficit. However, at one point in our lives, we all come up with the question of losing a certain amount of weight and fat. When you are embarking on a fitness journey, your goals may be different from the objectives of others.