This is an archive article published on May 17, 2024

6 exercises that will help you burn the most calories

Looking to achieve your fitness goals quickly? Here are some intense calorie burning exercises that can help

4 min readNew DelhiMay 17, 2024 06:53 PM IST First published on: May 17, 2024 at 12:30 PM IST

Calorie burning is a key component of any effective fitness regimen, and selecting the right exercises can make all the difference.

Whether you’re aiming to shed pounds, boost your metabolism, or simply enhance your overall fitness level, what if we told you that you can achieve your goals by integrating only a few exercises into your routine?

Primary factors that contribute to the calorie-burning effectiveness of exercise

Neeraj Singhal, CMD and co founder at Roadies Gym, Frantail India and Healthy Grub, says, “The effectiveness of calorie burning during workouts is determined by several key factors that significantly influence the results of a fitness routine. Exercise intensity is paramount; high-intensity activities like HIIT (High-Intensity Interval Training) or circuit training push the body to operate at peak levels, which not only increases calorie burn during the session but also boosts it afterward due to excess post-exercise oxygen consumption (EPOC).”

The length of the exercise session also critically affects how many calories are burned, he says. Extended exercise periods lead to higher energy use, especially if the intensity is sustained.

Furthermore, the exercise type is essential for maximising calorie expenditure. “Exercises involving compound movements that activate several muscle groups at once, like squats, deadlifts, or burpees, consume more energy and therefore increase calorie burn more than isolated exercises focusing on specific muscles,” Singhal states.

The length of the exercise session critically affects how many calories are burned. (Source: Freepik)

Six calorie burning exercises you must try

To ensure you burn the most calories, Singhal presents these six powerful exercises to take your fitness to the next level:

DMT Circuit: The Dynamic Movement Training (DMT) circuit is a signature workout designed to intensify calorie burning and enhance metabolism. This circuit includes dynamic movements like burpees, mountain climbers, squat jumps, and high knees, executed rapidly to increase heart rate and optimise calorie burning.

Fat Burnout: Tailored to specifically target persistent body fat and boost weight loss, the fat burnout combines vigorous cardio exercises such as jumping jacks, running in place, and box jumps with strength-training moves like kettlebell swings, dumbbell squats, and medicine ball slams, delivering a robust calorie-burning session.

Strength and Conditioning: Essential for building lean muscle, strength training also plays a crucial role in calorie burning during and after exercises. This focuses on compound movements such as squats, deadlifts, bench presses, and pull-ups. These exercises work for multiple muscle groups at once, enhancing calorie burn efficiency.

Afterburn EPOC: Designed to continue calorie burning post-workout, the afterburn EPOC (Excess Post-Exercise Oxygen Consumption) involves high-intensity interval training (HIIT). This includes short, intense bursts of activity followed by rest periods, creating an oxygen deficit that keeps calories burning for hours after the session.

Battle Ropes: This exercise is excellent for burning calories and targeting the upper body, core, and cardiovascular system. Using battle ropes for exercises like alternating waves, double waves, and slams burns calories and boosts strength, endurance, and coordination.

Plyometric Box Jumps: Targeting the lower body, plyometric box jumps also help raise heart rate and metabolism. These explosive jumps onto and off a plyometric box work the legs, glutes, and core while enhancing power, agility, and athletic performance.

“These highly effective exercises will help you elevate your calorie burning, enhance overall fitness, and achieve health and wellness objectives,” Singhal promises.