Exercises that burn the maximum amount of calories - calculate the load

Is it possible to save time on exercise without reducing its effectiveness? You can if you emphasize exercises that use the maximum amount of energy. Kickboxing, Crossfit, rowing machines or rope workouts are all suitable for this, but in this article we’ve gathered the simplest exercises that don’t require specific equipment. Just 20 minutes of intense exercise will help you burn 250 kcal or more.

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Burpees

Energy expenditure: about 19 kcal per minute.

According to different calculations, one burpee burns 0.5-1.4 kcal. Depending on your training, you can do 10-20 burpees per minute. Keep in mind that the greater your weight, the more energy you use for the exercise.

Training with kettlebells

Energy expenditure: about 15 kcal per minute.

Researchers at the University of Wisconsin have found that kettlebell swings burn more than 20 kcal per minute if you work out for at least 20 minutes. It is also possible not to limit yourself to just swinging, but to do circuit training for different muscle groups and include, for example, squats and lifting weights overhead. Energy expenditure will vary from 9 to 13.5 kcal per minute.

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Energy expenditure: about 14 kcal per minute.

The jump rope, familiar to everyone since childhood, is extremely effective in this matter. If you set a pace of 100-120 jumps per minute, you can burn 11 to 16 kcal in such a short time. Even more results can be achieved if you take a jump rope with weights.

Squat jumps

Energy expenditure: about 13.5 kcal per minute.

Ordinary squats can be modified and for greater efficiency you can do them together with jumps. This exercise doubles your metabolic rate for another 30 minutes after exercise.

Stair running

Energy expenditure: about 13 kcal per minute.

Running up and down stairs (or even just walking up and down stairs) requires more energy than jogging. On average, 10.5-15.5 kcal per minute is expended. To increase efficiency, you can use the “burst” technique: alternate between 30 seconds of maximum intensity at maximum capacity and a minute of light running. You can also burn more calories by lifting your knees high.

Running

Energy expenditure: about 12 kcal per minute.

The main thing is to run at a speed of at least 10 km/h, and even better – in intervals: one minute in intensive mode, 30 seconds of walking, two minutes in normal rhythm. Depending on the weight and training of a person, running will help burn 9.5-14 kcal per minute.

Cycling

Energy expenditure: about 12 kcal per minute.

A bicycle is not only a wonderful means of transportation, but also a great help in weight loss. The faster you ride, the more energy you use – on average 10-14 kcal per minute, but depending on the style of riding and the severity of the load, the figure can reach 33 kcal. You can achieve greater efficiency if you ride not on asphalt, but on rough terrain and work in intervals: 30 seconds in intense mode, then two minutes in quiet mode.

Skiing

Energy expenditure: about 12 kcal per minute.

Cycling in summer and skiing in winter. Running at 15 km/h consumes 13-21 kcal per minute depending on your weight, skiing at 10 km/h consumes 7.5-12 kcal per minute. The ideal option is to skate on a track with ascents and descents, so you can burn even more calories.