Exercise is the only way that you’ll actually BURN calories. Dieting will reduce the number of calories your body has available for energy, but exercise will force your body to tap into the fat you have stored around your body and use that as the energy source.
We’ve got a list of the 7 best exercises to burn more calories below, but they’re broken down into two categories: aerobic and anaerobic.
When your body burns fatty acids as well as oxygen, it is called aerobic exercise. The way your body works is that it starts out by burning the energy stored in your muscles, but over the course of time it starts burning oxygen as well. Once you run out of energy in the muscles, you turn to the fatty acids stored around your body. Basically, aerobic exercise is the best to burn FAT, but not necessarily calories.
Some of the best aerobic exercise is:
Slow Running/Jogging — If you run too fast, you get into anaerobic exercise. However, jogging or running at a slow pace can help you to burn a lot of fat, as your body can tap into fat stores to burn energy along with the oxygen. You can burn about 500 calories in an hour of jogging.
Walking — For those who need to do simple, low-impact aerobic exercise, walking is the way to go. It’s easy on the joints, but it burns a good deal of fat over a long period of time. You only burn about 250 calories in an hour of walking, but the good thing about walking is that you can keep it up for hours without tiring.
Swimming — Swimming is an EXCELLENT form of exercise that pushes your heart and lungs very effectively. You burn about 400 calories in an hour of swimming at a slow pace, but you’ll find that it’s a great total body workout that builds muscle while burning fat.
Biking — Cycling at a low speed can help you burn a lot of fat, and you can keep it up for an hour or so fairly easily. You can burn between 300 and 500 calories doing this aerobic exercise for an hour.
Anaerobic exercise is any type of exercise where your body CANNOT burn oxygen and fatty acids, so it burns only the blood sugar you have stored in your blood vessels, liver, and muscles. You burn a lot more calories doing this type of exercise, but less fat. It can raise your metabolism and build more muscle, which makes it VERY effective for long-term weight loss.
The best types of anaerobic exercise is:
Running — Sprinting/running fast burns A LOT of calories, but it’s hard to sustain it for long periods of time. You can burn between 800 and 1000 calories in an hour of fast running, but most people can only run at high speeds for 15 to 20 minutes.
Weight Training — Lifting weights is the best way to build muscle, and it’s the best of the anaerobic workouts. You can burn between 500 and 1000 calories per hour, depending on how hard your push yourself. Keep your heart rate above 125 RPM, and you can burn A LOT of calories.
CrossFit — A unique mix of strength training and cardio exercise, CrossFit is excellent for burning calories and building muscle. You can easily burn 1000 calories in a CrossFit WOD (workout of the day), but you’ll be exhausted and aching by the time you’re done.
These are the 7 best exercise to do to burn MORE calories every day!