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  • Writer's pictureJulia Kozelka

What are my top 5 exercises that burn the most calories?

First, I want to start by saying that if you want to lose weight, you must be in a caloric deficit. This means your are burning more calories on a daily basis than your are consuming. Or you should be eating at maintenance calories. This means your are burning the same amount of calories your are consuming each day and when adding these particular exercises in to your routine, it will put you into a caloric deficit because you're increasing your total calories burned. So in both scenarios, you are ultimately in a deficit.

  1. Circuit training

This is number one on my list because it involves a combination of endurance training, strength training, and high intensity aerobic training. All of these are combined into a circuit to be completed x amount I times in a row or for x amount of time with minimal rest.

  1. Calisthenics

Calisthenics is a combination of strength and endurance exercising using your own body weight. This includes pushing, pulling, jumping, reaching and grasping with your own body. Not only are you strengthening your body, but you are also working on flexibility, agility and endurance all while burning a great amount of calories. Some exercises include; push ups, pull ups, lunges, squats, box jumps, dips, leg raises and many more.

3) Weight training

You burn a lot of calories during your weight training sessions, especially while practicing periodization and progressive overload. But, not just during the exercising itself, but also in the long run due to building more muscle. The more muscle you have, the more calories you burn on a daily basis, even at rest.

4) Biking/Cycling

Not only does this burn a lot of calories, but it is safer on your joints. Keep in mind you need to be pushing yourself to achieve the calorie burn you want. Going for a leisurely ride will burn calories yes, but not as much as pushing hard.

5) Walking/Running

Depending on your fitness level running can burn a substantial amount of calories in a shorter period of time, although can tax your body quite a bit. Walking can also burn a lot of calories, but takes more time. However, walking is easier on your joints than running. Walking on an inclined can help burn more calories in a shorter period of time as well.

Do you need help determining the best workouts and exercises to help you burn more calories?

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