High vs low-calorie burning exercises: Which are better?

Do high-calorie-burning exercises really matter?

High-calorie-burning exercises, such as running, swimming, and HIIT (high-intensity interval training), contribute to a more significant calorie deficit in a shorter time. Yet, as Shazia Shadab, Head of Physiotherapy at Cloudnine Group of Hospitals in Bengaluru, Jayanagar, explains, weight loss is ultimately determined by the balance of calorie intake, energy expenditure, and the individual’s metabolism. While high-intensity workouts can provide a quick burn, weight loss can still be achieved with lower-calorie-burning exercises, provided they’re done consistently.

“Creating a calorie deficit doesn’t necessarily mean you must engage in intense workouts daily,” noted Abhilasha V., Chief Clinical Nutritionist at the Cloudnine Group of Hospitals in Bengaluru. “Lower-calorie-burning activities, combined with a balanced diet, can also help individuals maintain a calorie deficit over time.” By choosing manageable and enjoyable activities, individuals are more likely to stick to their routines without facing burnout or injury.

High-calorie-burning exercises are excellent for individuals with limited time who seek to maximise calorie burn quickly. (Source: Getty Images/Thinkstock)

Shadab highlights that many people succeed more with low-calorie-burning exercises, such as walking, stretching, or gentle yoga. These activities are typically low-impact and easier on the joints, making them sustainable for everyday practice without the risk of overexertion.

“When we think about long-term health and weight loss, regular activity is essential. High-calorie-burning exercises are effective, but they may not be feasible for everyone daily,” she said. Frequent, lower-intensity activities allow individuals to accumulate calorie burn steadily over time, which can be more manageable and lead to gradual weight loss without the strain often associated with high-intensity workouts.

High-calorie-burning exercises are excellent for individuals with limited time who seek to maximise calorie burn quickly. However, as Shadab points out, these exercises can be physically demanding and may not suit everyone, especially beginners or those with joint issues. While sprinting or circuit training can quickly lead to a calorie deficit, they often require longer recovery periods. Over time, these intense workouts may lead to fatigue or burnout if not balanced with adequate rest and lower-intensity activities.

Low-calorie-burning exercises: A sustainable path to fitness

On the other hand, low-calorie-burning exercises like brisk walking, pilates, or tai chi are typically easier to incorporate into daily routines. Shadab explains that these exercises provide gentle but consistent calorie burn, which can support cardiovascular health, improve flexibility, and enhance muscle tone. Additionally, activities such as walking or stretching have the added benefit of reducing stress, often linked to weight gain.

“Lower-calorie-burning activities may not offer the immediate, high-calorie burn that high-intensity exercises provide,” Abhilasha notes, “but they allow people to stay active more consistently, which is critical for long-term weight management.” These exercises are also less likely to result in injuries, making them suitable for people of all fitness levels, including older adults or those new to physical activity.

By understanding and prioritising consistency and sustainability, individuals can achieve effective, long-term weight loss and improve overall fitness.