Which Exercises Burn The Most Calories In The Shortest Amount of Time?

Man performing a press-up

Struggling To Lose Fat?

Want To Maximize Your Gym Time?

It’s no secret that some exercises are better for weight loss than others. High intensity interval training, full body circuits, and compound movements torch fat and increase resting metabolic rate.

Steady state cardio, on the other hand, has no impact on your metabolism. When done in excess, it actually burns muscle and sends your body in a catabolic state.

Try the following exercises and methods to burn more calories in less time:


Physically fit man doing push-ups at the park

High intensity interval training (HIIT) is by far the best way to shed fat. This workout method increases your metabolic rate for up to 48 hours after leaving gym. Most sessions last only 10 to 15 minutes. Tabata, one of the most popular HIIT routines, takes only four minutes.

This type of training alternates short, intense bursts of exercise with longer recovery periods. It can be applied to most activities, including cycling, spinning, stair climbing, running, and even strength training.

For instance, you can run on the treadmill for 20 seconds, walk at a slow pace for 30 seconds, and repeat. HIIT increases the body’s need for oxygen during the effort, leading to a faster metabolism and fat loss.

Circuit Training

Fitness group working out using interval training

With circuit training, you can burn up to 30 percent more calories than usual. This form of exercise will kick your metabolism into high gear, shape your body, and boost your endurance. Along with HIIT, it’s a great choice for those looking to get maximum results in minimum time.

A typical circuit includes five or more exercises targeting different body parts. You can work your whole body, or focus only on you upper or lower body. Some gym goers stick to cardio and bodyweight exercises. Others mix aerobics and strength training.

There are no set rules when it comes to circuit training. The key is to push yourself hard and keep workout intensity high. This will increase the afterburn effects, turning your body into a fat burning machine. On top of that, circuit training is a great way to beat gym boredom and overcome plateaus.

Metabolic Training

Man performing the squat exercise

This workout method may not be as popular as HIIT or circuit training, but the results are quite amazing. Metabolic training involves doing compound and structural exercises with little or no rest in-between. When done the right way, it revs up your metabolism and maximizes calorie burn.

The exercises that work best for metabolic training require a maximum amount of energy.

Some Metabolic Training Exercises Might Include:

  • The Squat
  • The Clean and Jerk
  • Lateral Lunges
  • Kettlebell Swings
  • Squat Jumps
  • Burpees
  • Jumping Jacks
  • Push-ups and more

These moves engage nearly muscle group and elevate your heart rate. To fully reap the benefits, keep your rest periods short, preferably under 30 seconds. Maintain good form and use light to moderate weights.

Metabolic training not only burns fat, bit also improves athletic performance. Additionally, it allows you to target smaller muscles that are otherwise neglected. This workout method will improve your balance and coordination, strengthen your core, and speed up muscle growth.

What’s the difference between HIIT and Tabata?

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