You may have heard that the more calories you burn, the more weight you can effectively lose, and vice versa.
Like the concept of High-Intensity Interval Training (HIIT); cardio (as well as aerobic) exercises burn more calories compared to weight-training workouts. That’s because they keep your heart pumping fast, causing you to breathe faster so that more oxygen will reach your muscles and signal them to burn more energy and move.
So, exactly which type of workout burns the most calories, such that your effort and time invested in is worth it?
1. Running
Running is one of the highest calorie-burning exercises. According to research, running burns more calories than swimming, cycling, and skiing.
For individuals with a normal BMI, a 30-minute run could burn up to 450 calories. That’s equivalent to one bowl of Asam laksa!
And if you prefer a more vigorous exercise, you could try sprinting, which is a more intense version of running but in a shorter amount of time. It’s great for those who don’t have much time to exercise.
2. HIIT
In high-intensity interval training (HIIT), it’s all about speed. It involves short bursts of exercises that require more than 70% of your aerobic capacity.
Most HIIT workouts will have you physically pushing yourself to the max for 20 to 30 seconds, and then you rest briefly for about 10 seconds, before repeating the rep.
Your workout could be super short, say less than 30 minutes, but you could burn up to 450 calories within this short time frame.
Why would anyone choose to torture themselves with intensity? That’s because HIIT covers the whole body with a mix of all exercise types including cardio, aerobic, core and weight training.
It’s for this reason that HIIT workouts are very popular among urban dwellers who are on a time crunch.
3. Swimming
Next on the list is swimming. Despite being a low-impact workout, 30 minutes of casual swimming burns up to 300 calories while improving muscle strength at the same time. That’s because swimming engages every muscle in the body, allowing for a full-body workout.
As swimming is less stressful and low-impact, it’s an excellent exercise for those who have joint problems.
And if you want to intensify your exercise, butterfly stroke would be the best swimming style to go for.
4. Bicycling or Biking
Cycling, whether it’s outdoor or stationary, burns a considerable amount of calories.
The number of calories burned would depend on the speed at which you’re going and the inclination of the terrain on which you’re cycling. But in general, outdoor cycling burns up to 350 calories whereas stationary cycling burns up to 300 calories.
Like swimming, bicycling is a low-impact exercise that is kinder to your knees and joints, making it suitable for people of all ages.
5. Jumping Rope
Studies found that jumping rope for just 10 minutes a day is comparable to 30 minutes of jogging.
After all, “jumping” a rope may sound simple but it’s truly an intense cardiovascular exercise that gets your heart pumping fast, burning tons of energy.
Apart from just burning calories and developing lower leg strength, jumping rope is great for overall balance and coordination, because it helps to connect the muscles to the brain.
If you’re in the market to keep in shape at home, here are our top recommended home-fitness products:
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The Stonbike MTB20602 comes with a black-and-red frame design that looks aesthetically pleasing to the eyes. Its 26-inch wheel sizes come in handy for better manoeuvrability, precision and generally more durable too. It's also built tough with a sturdy aluminium frame and runs on a decent 350W brushless motor.
The 36V/8AH lithium battery can sustain up to a max distance of 30 km per hour. Meanwhile, riders can benefit from the bike’s disc brake system, which has several advantages like better braking power on long descents or riding in wet-weather conditions.
Compact yet stylish enough while on the road, the Xiaomi HIMO V1 Plus is made foldable for easy transportation. It also runs on a 6Ah lithium-ion battery with a 250W motor power which is capable of reaching a maximum speed of around 20-30 km per hour.
The bike is made from a high-quality aluminium alloy that provides better stability and durability. It comes with a multi-function display located on a handlebar, allowing you to monitor settings like speed and mileage. Though, the 18.5 kg weight, can be a little too heavy for those who want to carry it around on public transport often.
If you’re looking for a well sought-after treadmill among Malaysians, this TR500 3.5HP treadmill with manual-folding capability should be on your list. It is powered by a 3.5 Horsepower motor and a reasonable speed range from 0.8 to 12km/hour, covering all the bases needed for most runners.
The treadmill’s console encompasses a wide range of options, ie: speed, distance, calorie, pulse and body fat to help you better track your performance. However, availability of adjustment is minimal; inclination level is capped at 5% at maximum, which may turn you off due to its restricted intensity and variation to your workout.