These 7 Exercise Can Help You Burn The Most Calories

Are there some exercises that burn more calories? Well, experts think so. These are called High-intensity interval training or HIIT. It involves short bursts of exercise at more than 70 per cent of your aerobic capacity. The key here is to focus on high-intensity workouts that increase your heart rate.

It involves alternating between 30-second speed and 1-minute rest intervals and burns a lot of calories in 30 minutes or less.

High Knee Running

This can burn 3.5 to 7 calories in a minute. It is a vigorous cardio workout and raises your heartrate while also strengthening your lower body. It burns calories quickly.

To do this exercise:

• Run in place while lifting your knees as high as possible
• Pump your arms up and down

Butt Kicks

It can burn up to 8 to 12 calories in a minute. They are like high-knee running, but the opposite, here, when you raise your legs, it must touch your butt.

To do this exercise:

• Lift one heel towards your butt.
• Repeat with the other heel.
• Do this action fast with alternate heels.

Mountain Climbers

This can burn up to 7 to 12 calories in a minute. It is a full-body workout and also a cardio exercise. This means it can burn many calories as it uses your entire bodies.

To do this exercise:

• Start in a plank position, place your shoulders over your hands.
• Engage your core and lift your right towards your chest.
• Now, return to the plank and repeat this with your left knee. Do all this quickly.

Swimming

This can burn up to 198 to 294 calories in 30 minutes. It is a great exercise for muscle training, blood flow and lung and heart capacity. A 30-minute casual swimming burns about the same number of calories as 30 minutes of jogging.

It is also an appropriate exercise for those with knee joint pain or limited mobility.

Burpees

This can burn up to 10 calories every minute. It is considered as a callisthenics move and can be done to burn calories quickly.

To do this exercise:

• Stand facing forward, with feet hip-width apart and arms at your sides.
• Lower yourself down into a squat and then lean forward with your palms flat on floor.
• Now, jump your feet back, and stretch your legs. Think of a transition to a full plank.
• Jump back again and stand and reach up with your arms over the head and jump up. Repeat.

Stationary Bicycling

It can burn up to 210 to 311 calories in a minute. You can start with a five-minute warmup and alternate between a one-minute speed and a two-minute recovery interval.

Sprints

It can burn up to 15 to 22 calories in a minute. You can start with 3 sets of 100-meter sprints for a 30-minute workout plan.