Which exercises burn the most calories? If your goal is to lose weight or build muscle, you need a workout routine in which you effectively burn calories. So a strict plan you should follow and after you burn as many calories as possible in the shortest possible time. (You can read about how to calculate your calorie needs here)
Burning calories: Jogging is still the fat burner workout par excellence
Without a doubt, running is the discipline that reigns supreme in the fat-burning category. But jogging can also put a strain on our joints and cause pain, especially if you have the wrong running shoes. (Read more: Buying running shoes: Find the best pair with these expert tips) The same goes for your leg muscles – you should always pay attention to them when jogging, too. Poor running technique or not knowing that or how to stretch after a workout can lead to painful injuries. (Read also: Proper technique: How to grow your muscles best)
Exercises that help you burn fat fast – plus a list of calories burned
The amount of calories you burn depends on a number of factors, such as z. B. The duration of the exercise, the pace, the intensity, the weight and the body size. In general, the heavier you are, the more calories you burn during physical activity. (Also interesting: Study: Fitness trackers are very bad calorie counters)
You can do sports that burn more calories even if you don’t have much time. The key is to focus on high-intensity workouts that get your heart rate up quickly.
Burn calories with HIIT: High-intensity interval training for fast results
High-intensity interval training, or HIIT, is a popular way to do this. They are short workouts that account for more than 70 percent of your aerobic capacity. (Working out on an empty stomach – yes or no?)
The HIIT method alternates between 30-40 second workouts and rest intervals. If you exercise at high intensity, you can burn a lot of calories in 30 minutes or less, as in the 30-minute class Grit, which burns at least 500 calories – or even more. (Also worth reading: Crossfit, HIIT or running: The big GQ fitness guide)
These are the 9 exercises that burn the most calories
Running while pulling your knees up to your hips is good exercise for your cardiovascular system. It increases your heart rate and strengthens your lower body at the same time. As a high-intensity workout, this type of running is a fat burner at its best. To do this, run in place while raising your knees as high as possible. While doing this, also move your arms in the opposite direction with. (Also: lose weight: Effective jogging takes only half an hour!)
Just like running with your knees up, running with your heels against your buttocks is also good exercise for your heart and circulation. While running, alternately pull your heels to your buttocks as far as they will go. Do not forget your arms.
This full-body exercise will make your fat fall off. Start in the push-up position and alternately pull one knee toward your chest. The Mountain Climber is especially good for your abs.
Video: Mountain Climber in home training with Ralf Moeller
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Swimming is a particularly gentle whole-body exercise that effectively burns fat while building muscle and improving circulation as well as lung and heart capacity. Half an hour of occasional swimming burns about the same amount of calories as 30 minutes of jogging.