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Get In Shape with 7 Calorie-Burning Exercises for Weight Loss

December 28, 2023

It’s important to include a variety of exercises in your weight loss routine, including calorie-burning aerobic exercises, strength-building exercises, and flexibility exercises. All of these types of exercise are important during your weight loss journey to help you lose weight, keep the weight off, and feel better overall. This article will focus on the best calorie-burning exercises for weight loss that will help you burn calories fast. Keep reading to find out more about the best exercises for burning calories and fat to help you reach your weight loss goals.

1. Jumping Rope

Jumping rope is one of the best calorie-burning exercises for weight loss. This exercise burns 667 to 990 calories per hour when jumping rope at 120 skips per minute. Not only does jumping rope burn a lot of calories fast, but it also helps improve coordination, core strength, ankle and calf strength, bone density, cardiovascular endurance, and posture.The best way to start jumping rope is starting slow and doing it in bursts of 20 to 30 seconds at a time. Once you get the hang of this exercise, you can work on increasing your duration and speed in order to burn more calories.

2. Sprint Workouts

people running on treadmills in a gym

Sprinting is another one of the great exercises for weight loss that burns a lot of calories fast. Sprinting can burn 639 to 946 calories per hour. Whether you run on a track, treadmill, or sidewalk, running at top speeds can be an effective calorie-burning workout. For the most effective workout, sprint at a pace that you can maintain for only about 20 seconds. Then, do a recovery run for twice that time but at half the intensity. By alternating between maximal effort and recovery periods, you can both promote fat-burning and build cardiovascular endurance.

3. Kickboxing

Kickboxing is a great exercise for weight loss when you are trying to burn calories, as it can burn 582 to 864 calories per hour. This exercise has a low impact on the lower half of your body, which means most people with knee pain can do it without issue. Kickboxing focuses on working the upper body and core, and it has been shown to improve a number of areas of fitness, including strength, balance, agility, coordination, cardio, aerobic power, and upper body strength. You should start by learning common boxing moves such as jabs, hooks, crosses, and uppercuts, and then incorporate the lower half of your body with squats, ducks, and lunges.

4. Cycling

woman on stationary bike in gym

Are you looking for no-impact cardio exercises for weight loss? Cycling is a good calorie-burning exercise that is low impact, which can be great for anyone with knee pain or issues. This exercise strengthens your hamstrings and knees while improving aerobic and anaerobic function. Cycling at intervals on an indoor exercise bike can be effective in burning calories and reducing body fat. Make sure you keep good posture as you cycle and pedal at a moderate pace with sprint intervals and recovery intervals as well. This will burn more calories than a steady ride without intervals, burning 568 to 841 calories per hour.

5. Kettlebell Circuits

Another one of the most effective calorie-burning exercises for weight loss is kettlebell circuits. Kettlebell circuits involve a sequence of movements that you do without putting the weight down. This weight loss exercise works both strength and cardio at the same time as you lift weight in a way that keeps your heart rate up. This helps burn fat while also building muscle. Kettlebell circuits can burn between 554 and 822 calories per hour. Your kettlebell circuits should include squat, swing, pull, push, and core moves so that your entire body is engaged. Ideally, you should alternate between upper and lower body movements so that you can keep going for longer.

6. Rowing

man doing rowing exercises on a machine at the gym

Rowing is an excellent full-body workout that is also one of the best exercises for weight loss, burning between 481 and 713 calories per hour. This exercise works the entire body, including the arms, hips, core, back, hamstrings, and glutes. Rowing supports muscle building while also getting your heart rate up, which in turn can help your body burn fat and boost your metabolism. It’s important to maintain proper form as you row to avoid injuries. For each pull, you should first push with your legs, then lean your torso back 45 degrees, and finally pull your arms to your chest. Then, reverse the movement as you return to your starting position.

7. Stair Climbing

Stair climbing can burn 452 to 670 calories per hour, making this another one of the best calorie-burning exercises for weight loss. You can sprint up stairs to burn the most calories, or you can walk up and still burn the calories you need for weight loss. Not only does stair climbing burn calories, but it also works your legs and hips and helps boost anaerobic fitness. Research even suggests stair climbing can help lower cholesterol. You can exercise on a stair climbing machine at the gym, or climb steps in your home or around town. This exercise forces your body to work against gravity, which promotes fat loss and strengthens your muscles.

Support Your Weight Loss Journey with Supplements

These are some of the best calorie-burning exercises for weight loss that can help you shed those extra pounds, especially when combined with a healthy diet. Sometimes it can be difficult to lose weight through exercise and diet alone, though. That’s why there are supplements available that can support your body with what it needs in order to lose weight. Find out more about the best supplements for weight loss to support you on your weight loss journey.