How To Burn More Calories During A Workout
Although the amount of calories each person will burn during any given day varies, there are still some ways you can increase the amount of energy you burn. Saltos recommends keeping an eye on your heart rate.
An elevated heart rate is your bodys physical response to pumping more blood. This requires more oxygen and energy, resulting in more calories burned, Saltos says. Increasing the intensity of your workout and reducing rest time in between reps can help keep your heart rate elevated. If you usually do 1 minute in between sets, try 30 to 45 seconds of rest, Saltos suggests.
You can also make your workouts work better with compound exercises. Compound movements use multiple muscle groups at once, Saltos says. If you do a bicep curl, this will only target a single muscle the biceps. A chin up, on the other hand, uses the biceps, back, and core muscles, so youll burn more calories.
What Are The Best Hiit Workout Exercises
Now that we know what HIIT is and how to program it, you may be thinking about trying to create your own HIIT workout plan. High intensity interval training workouts arent difficult to set up. You just have to know what your fitness goals are.
First, we have to see what we are looking to get out of it, how long have we been training, and what we have been doing.
For someone who has been training as a runner for a good amount of time might consider sprints as part of their high intensity workouts.
For a novice trainee, a good option might be to do something low impact, as they wont have the ligament and tendon strength to tolerate a lot of the impact that running/sprinting has.
This being said, a personal favorite exercise for HIIT for those just starting looking to get their conditioning up is mountain climbers. Being a relatively low impact exercise, it also engages the whole body and fires up that core due to its plank positioning. The exercise is also a relatively safe exercise, especially when done on a mat.
There are many other great HIIT exercises you can incorporate to create the best HIIT workout, and well go over some of those below.
High Intensity Interval Training
If you want intensity, HIIT exercises provide exactly that. These workouts involve working hard in intervals, then resting. There are so many versions of HIIT, but traditional tabata involves pushing yourself for 20 seconds and resting for 10 seconds, for 8 rounds or 4 minutes, Saltos says. Because your heart rate will stay elevated, youll burn more calories in less time. On average, a person will burn 400 to 600 calories in 30 minutes, he says.
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Is Cardio Better Than Weight Training For Weight Loss
And the answer isdrum roll
Yes, if you want to see that number on the scale drop, cardio will do a better job than weight training. For example, a study from the University of Copenhagen looked at the effect of cycling to work versus hitting the gym for weight loss among overweight people.
They divided the participants into two groups: Group one was asked to cycle a 14k commute to work twice a day when group two was asked to exercise five days per week at the gym from 35 to 55 minutes per session. Surprisingly, the group that cycled was the one experiencing the highest amount of weight loss.
Does this mean that doing cardio five times each week will burn the most fat? Not necessarily.
The main issue with only focusing on cardio when trying to lose weight is that combining long sessions with a daily caloric deficit , inevitably leads to muscle loss.
Having more muscle tissue has been linked to a multitude of benefits like increased thyroid function , improved blood sugar levels , reduced stress levels and improved energy .
The big question in your mind at this point might be: how do I maximize the calories I burn without losing muscle?
The solution: combining weight training with HIIT cardio.
A new study by researchers at Wake Forest University suggests combining weight training with a low-calorie diet preserves much needed lean muscle mass that can be lost through aerobic workouts.
A1 Band Squats 4 Sets 8 Reps
The first move in this resistance band workout for weight loss is the band squat. They call squats the “king of all exercises” for a reasonit targets practically every muscle in your lower body and quite a few in your upper body, too. By using a resistance band, not only do you build more strength, but you’ll also increase your power, which helps you with sports, running, biking, and more.6254a4d1642c605c54bf1cab17d50f1e
To perform this exercise, stand on one end of a resistance band with your feet shoulder-width apart with your toes slightly out. Place the other end of the band behind your neck with the loop in front of your body. Start the movement by sitting backward and spreading your knees apart. Descend below parallel while keeping your lower back flat. At the bottom of the movement, drive through your heels, and keep your knees apart.
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How Do Exercises Like Planking Burn More Calories
MedlinePlus explained that if an activity takes more work to complete, it will burn more calories. Each of the following exercises incorporates a strength exerciselike plankscombined with movement, to get your heart pumping and calories burning.
For example, according to the Calorie Control Council, a 150-pound individual doing one minute of pilates will burn about seven calories per minute. Furthermore, according to Johns Hopkins Medicine, the more muscle you have, the more calories your body will use daily.
Many factorsincluding your weight and metabolism and the duration and intensity of your workoutcan affect how many calories you may burn during each exercise. So, try these exercises if you’re looking for movements that burn many calories at once.
Why Is Hiit Good For Losing Weight
HIIT is good for losing weight due to its time efficiency. When performing these high intensity intervals, it causes your heart rate and rate of breathing to increase dramatically.
This is good for you because it causes your body to burn a lot more calories minute for minute when compared to standard resistance training/strength training. Especially when you are cut for time and trying to make the most of that hour that you are able to set aside, this will be your secret weapon for increasing your energy expenditure and really helping you in shedding off those last extra pounds and bringing you to your end goal.
To get you started, here are some of the best HIIT workouts that you can try.
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How Many Calories Are Burned Lifting Weights
Many gym goers know that weight training is excellent for building muscle mass and improving strength. But there’s another great benefit you may not even be considering. We’re talking about weight loss! In fact, strength training’s weight loss effect is so profound that it’s not uncommon to see a weightlifting workout explicitly designed to burn calories.
But just how many calories do you actually burn lifting weights? And should you even try to lose weight while weight training? We believe you can weight lift to lose weight, but not necessarily in the same way you may use steady-state cardio to do so.
This article will dig into the calories burned lifting weights, and provide you with evidence-based knowledge on how to most effectively utilize your weight training to burn fat.
This post will discuss:
- How many calories does weight lifting burn?
- Exercises that burn the most calories
- Benefits of using weight lifting for fat loss
- Should you use weight lifting for fat loss?
- How to most effectively use weightlifting exercises to burn calories
How Many Calories Are Burned Weight Lifting
Okay, without further ado, let’s get to the big question: How many calories do you burn lifting weights? When measuring the number of calories burned weight lifting, the total will vary greatly depending on an array of factors.
For example, vigorous weight lifting will burn more calories than using light dumbbells. That means the calories you burn during an ultra-intense leg workout will be greater than a short bodyweight workout specifically targeting the outer thighs.
Some other factors include the types of weightlifting exercises, the size of the trainee, the load used, and the total volume.
There actually have not been a large number of studies that have examined how many calories burned lifting weights. However, one study looked at the calories burned by three different size participants during 30 minutes of various forms of exercise¹. Researchers found the following:
- Weight lifting : 90-126 calories burned weight lifting for 30 minutes.
- Calisthenics : 135-189 calories burned for 30 minutes.
- Weight Lifting : 180-252 calories burned per 30 minutes.
- Calisthenics : 240-336 calories burned per 30 minutes.
Keep in mind we don’t know have specifics about the exercises that fall under each of these categories. Therefore, we can’t even necessarily say just double these numbers for 60 minutes.
For example, to burn 252 calories in 30 minutes using weight lifting, it would need to be very intense. It’s doubtful this would be able to be maintained for another 30 minutes.
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B1 Band Good Morning 3 Sets 10 Reps
Want to strengthen your glutes, hamstrings, and lower back? Look no further. Trust me, if you’re doing these correctly, they get phenomenal results no matter your goals.
Stand on one end of a band with your feet hip-width apart, and place the other end of the band behind your neck with the loop in front of your body. Push your hips backward with a slight knee bend, keep your back neutral, and descend until your torso is almost parallel to the ground. Drive through your heels, and return to the starting position.
Calories Burned With Weight Lifting: A Summary
As it turns out, the fundamental question surrounding how many calories burned weight lifting misses the mark. In fact, strength training with a weight loss mindset can cause one to make poor choices with exercise selection and program design. However, if you follow a proper diet, you can use weight training `to preserve your muscles.
At the end of the day, your ultimate goal when dropping weight should be to lose fat and maintain muscle. This is best done by following a diet with a moderate caloric deficit, finding a great strength training program, and lifting heavy weights.
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Which Workout Burns More Calories
People are always looking for new and fun ways to get in shape. Some want weight loss, others want to tone up or build muscle mass – but the key is finding a workout that appeals to you. So which workout burns the most calories? Here are 10 of our favorite calorie-torching exercises to help you achieve your goals!
Best Hiit Workout Combinations To Burn Calories Fast
- High Knees x 5 sets
- Plank Jacks x 5 sets
- Burpees x 4 sets
- Side Plank Walks x 5 sets
- Jumping Lunges x 5 sets
- Mountain Climbers x 5 sets
- Jump Squats x 5 sets
- Plank Jacks x 5 sets
- High Knees x 5 sets
- Side Lunges x 5 sets
- Saw Plank x 5 sets
- Butt Kicks x 5 sets
- Side Plank Walks x 5 sets
- Burpees x 5 sets
- Jumping Jacks 20 seconds work
- Mountain Climbers 20 seconds work
- 60 Seconds rest
- Side Plank Walks 20 seconds work
- Saw Plank 20 seconds work
- Burpees 20 Seconds work
- Dumbbell Squats 30 seconds work
- Side Squats 30 seconds work
- 60 seconds rest
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How Many Calories Does Epoc Burn
EPOC and its associated calorie burn have a tendency to be used for marketing various training programs, cardio workouts, and classes. And while EPOC does exist, the truth about its role in weight loss has been greatly exaggerated.
It’s not uncommon to hear claims that EPOC burns calories for 48 hours after exercise. This is only partly true and often taken out of context. While there have been some studies that show this to be accurate, the effect steadily drops as time goes on.
Regardless, the total effect of EPOC is minimal, especially if you are comparing different modes of exercise. For example, the complete caloric burn from EPOC is estimated to be 6-15% of the actual workout. Therefore, 300 calories burned each day you perform your workout split would result in an additional 18-45 calories per day2.
Further, every type of training creates EPOC. Therefore, if you specifically designed a workout and it had a 100-caloric EPOC burn, that’s only an extra 65 calories.
Regardless, let’s pretend that you do burn 100 calories during EPOC. If you train four times a week, that’s only 1,600 calories a month. This means you need two whole months just to burn an extra pound of fat.
While this is cool, the effect of EPOC takes a significant amount of time to make any meaningful change. This has been concluded in multiple studies3.
The Best Variables For Weight Lifting
This is a relatively complex subject, but here’s what to keep in mind at a very basic level. When trying to improve strength or hypertrophy, your training should fall under the following variables:
- Use heavier loads .
- Utilize adequate rest .
- Increase total volume over time to ensure progressive overload.
These can obviously vary depending on the purpose and coach who wrote the program but for the most part, any plan should follow these 3 variables in some way.
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High Rep Compound Strength Training
James Griffiths, personal trainer and founder of Wild Training, considers this exercise “one of the basics of strength training.”
He said: “Squats, Lunges, Deadlifts, Thrusters, Snatches, Pull ups. If you play with rep ranges of 10-30 reps then the amount of energy you use is going to go through the roof, as all these multiple joint movements engage a huge amount of muscle fiber.
“More muscles working at the same time require more oxygen, more blood and more calories to get the job done.
“The other advantage of higher rep ranges is by default the weights you lift will be lower than if you aim at five rep sets.
“This means you have a lower risk of injury and more time practicing each movement to perfect your technique and develop your conditioning.”
Developing An Exercise Routine That Works For You
When youre a beginner, its normal to feel overwhelmed with workouts. But if you do it one step at a time, it wont feel as burdensome.
To help you out, well break down exercise into its most basic components. Fitness experts outlined the four major elements of exercise, also known as the FITT principle. FITT stands for frequency, intensity, time, and type. According to VeryWell Fit, considering these four components will guide you in creating workouts that suit your fitness level. Ultimately, you can tailor the FITT principle to reach your health goals.
FITT is also commonly used in research that explores how exercise can improve different ailments. One example in the Integrative Medicine Journal used the FITT principle as a set of written exercise prescriptions to help prevent common chronic diseases. It also studied how exercise can treat or reverse osteoporosis and cardiovascular disease, as well as improve diabetes management.
To get started, heres how the FITT principle is applied:
Ask yourself, how often can I exercise in a week? Frequency is one of the first things you should consider for an effective workout plan. Depending on your schedule, you can set exercise sessions at least two to three times a week. If you have more time, you can do it five days a week and rest for twp. Frequency will also be determined by the kind of exercise youll be doing, how intense youll be working out, and your fitness level.
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Factors To Consider With Weight Training & Burning Calories
When you are trying to burn the most amount of calories, several variables can make a significant difference. This means it’s not as simple as finding a generic answer to “how many calories does lifting weights burn?”
If are looking for answers regarding how many calories burned lifting weights so you can lose weight more effectively, you’ll need to consider the following factors:
1. Is it a Compound Exercise?
Compound exercises use multiple muscles, including large muscle groups. For example, the bench press is a compound exercise that trains the upper body, particularly the chest muscles, shoulders, and triceps.
However, it also activates the core and even the back muscles. Because it uses so much muscle mass, the body requires more calories to fuel the movement. This means that as far as calories burned from weight lifting go, you’re going to get some serious bang for your buck.
Compare this to an isolation movement that only uses one muscle group. For example, barbell curls only train the biceps muscle, which is a relatively small muscle. Your body will not need the same amount of energy to fuel it.
2. Did your workout include Lower Body Exercises?
It’s safe to assume lower-body exercises will burn more calories than upper body workouts.
3. Are you Using Free Weights Or Body Weight?
This is because these types of exercises require more muscle activation to help stabilize the weight.
4. What’s the Total Workload?