Best Exercises to Burn Calories

Whether you are a seasoned pro at the gym or new to an exercise regime, chances are you’ve probably wondered what the best exercises are to burn calories.

Is it better to run or walk? Bike ride or train on the elliptical?

The good news is that there is no such thing as a bad cardiovascular workout. Any workout that you enjoy and do regularly is the best workout to burn calories.

Best exercises to burn calories

So, if you are ready to start working out and want to get the best bang for your buck at the gym, what are the best exercises for weight loss?

Fitness experts say aerobic exercise is the best way to burn calories.

Aerobic exercise is physical exercise of relatively low to moderate intensity that depends primarily on the aerobic, energy-generating process in the cells of the body. This process uses carbohydrates (sugars) stored in the body as its main source of fuel during physical activity. During aerobic activity, calories are burned.

Some examples of moderate-intensity aerobic activity include:

• Walking two miles in 30 minutes
• Basketball - shooting baskets for 30 minutes
• Bicycling five miles in 30 minutes
• Dancing fast, socially for 30 minutes
• Swimming laps for 20 minutes
• Running 1 ½ miles in 15 minutes
• Walking stairs for 15 minutes
• Jumping rope for 15 minutes
• Benefits of aerobic activity

Benefits of Aerobic Activity

As carbohydrate stores are used up during aerobic activity, fat metabolism is increased. In other words, the body becomes more efficient at burning fat, thus creating an energy deficit and promoting weight loss.

To put it simply, the more aerobic exercise you do, the more calories you burn. That deficit combined with healthy eating promotes weight loss.

Other benefits of aerobic activity include:

• Better breathing and lung function
• Strengthening the heart and improving resting heart rate
• Strengthening the muscles used during exercise
• Improving blood pressure
• Reducing stress – some people report aerobic exercise helps them “clear their heads”
• Lowering the risk for diabetes

Ready, Set, Sweat!

Always speak with your physician before starting an exercise program. Once you get the “okay,” make exercise a routine. Start with realistic expectations, and build gradually. To effectively lose or maintain weight some people may need up to 300 minutes a week of moderate-intensity physical activity.

A good way to judge the intensity of your workouts:

• Low Intensity: You should be able to carry a conversation or sing while you workout.
• Moderate Intensity: You should be able to speak brief sentences or phrases, but not for extended periods of time. Learn more about moderate intensity exercises here.
• High Intensity: Reserved only for “short spurts” of energy, you should be able only to say a word or two. This is not recommended for long periods of time.

In general, to burn fat you should spend most of your workout in the low to moderate intensity range. Once your body gets used to activity, gradually increase time and/or intensity.

Learn more about obesity, and how Penn can prevent obesity-related conditions.