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6 Exercises That Will Help You Burn the Most Calories

By Vidhi

Updated - May 30, 20246 min read

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Looking to achieve your fitness goals quickly? Here are some intense calorie-burning exercises that can help.

Burning calories is a crucial part of any fitness routine, whether you're aiming to lose weight, boost your metabolism, or simply improve your overall fitness. Integrating a few key exercises into your routine can make a significant difference. Neeraj Singhal, CMD and co-founder at Roadies Gym, Frantail India, and Healthy Grub, emphasizes the importance of exercise intensity, duration, and type in maximizing calorie burn. This blog explores six powerful exercises recommended by Singhal to help you achieve your fitness goals efficiently.

Primary Factors Influencing Calorie Burn

According to Neeraj Singhal, the effectiveness of calorie burning during workouts is determined by several key factors:


- Exercise Intensity: High-intensity activities like HIIT (High-Intensity Interval Training) or circuit training push the body to operate at peak levels, increasing calorie burn during and after the session due to excess post-exercise oxygen consumption (EPOC).

- Duration of Exercise: Longer exercise sessions, especially those maintaining high intensity, lead to higher energy expenditure.

- Exercise Type: Compound movements that activate multiple muscle groups consume more energy and increase calorie burn more than isolated exercises.


Six Calorie-Burning Exercises You Must Try

To ensure you burn the most calories, Singhal recommends these six powerful exercises:


Image courtesy: Eat This Not That


1. Dynamic Movement Training (DMT) Circuit

The Dynamic Movement Training (DMT) circuit is a signature workout designed to intensify calorie burning and enhance metabolism. This circuit includes dynamic movements like:


- Burpees

- Mountain Climbers

- Squat Jumps

- High Knees


These exercises are executed rapidly to increase heart rate and optimize calorie burning.


Image courtesy: Dmoose


2. Fat Burnout

The Fat Burnout workout is tailored to specifically target persistent body fat and boost weight loss. It combines vigorous cardio exercises with strength-training moves, including:


- Jumping Jacks

- Running in Place

- Box Jumps

- Kettlebell Swings

- Dumbbell Squats

- Medicine Ball Slams


This combination delivers a robust calorie-burning session.


Image courtesy: Runner's World


3. Strength and Conditioning

Strength training is essential for building lean muscle and plays a crucial role in calorie burning during and after exercises. This workout focuses on compound movements such as:


- Squats

- Deadlifts

- Bench Presses

- Pull-Ups


These exercises work multiple muscle groups at once, enhancing calorie burn efficiency.


Image courtesy: Dmoose


4. Afterburn EPOC

The Afterburn EPOC (Excess Post-Exercise Oxygen Consumption) workout is designed to continue calorie burning post-workout. It involves high-intensity interval training (HIIT), which includes:


- Short, Intense Bursts of Activity

- Rest Periods


This creates an oxygen deficit that keeps calories burning for hours after the session.


Image courtesy: Women's health


5. Battle Ropes

Battle ropes are excellent for burning calories and targeting the upper body, core, and cardiovascular system. Exercises with battle ropes include:


- Alternating Waves

- Double Waves

- Slams


These movements burn calories while boosting strength, endurance, and coordination.


Image courtesy: Nike


6. Plyometric Box Jumps

Plyometric box jumps target the lower body and help raise heart rate and metabolism. These explosive jumps onto and off a plyometric box work the legs, glutes, and core, enhancing power, agility, and athletic performance.


Image courtesy: SMAI



Incorporating these six highly effective exercises into your fitness routine can significantly elevate your calorie burning, enhance overall fitness, and help you achieve your health and wellness objectives. Whether you're looking to shed pounds, build muscle, or boost your metabolism, these workouts offer a comprehensive approach to fitness. By focusing on high-intensity activities, extending the duration of your workouts, and choosing exercises that engage multiple muscle groups, you can maximize your calorie burn and make the most of your exercise sessions.


Achieving fitness goals requires dedication and the right approach. With these exercises, you can efficiently burn calories and improve your fitness levels. Remember to consult with a fitness professional to ensure these exercises suit your individual needs and capabilities. Happy exercising! 


FAQs Related To Exercises To Lose Weight

Q 1: What is the most effective exercise for burning calories?

Answer: High-Intensity Interval Training (HIIT) is one of the most effective exercises for burning calories. It involves short, intense bursts of activity followed by rest periods. This type of exercise creates an oxygen deficit that keeps calories burning for hours after the workout, a phenomenon known as Excess Post-Exercise Oxygen Consumption (EPOC).


Q 2: How do compound movements enhance calorie burning?

Answer: Compound movements, such as squats, deadlifts, and bench presses, engage multiple muscle groups simultaneously. This requires more energy than isolated exercises that focus on a single muscle group. The increased energy expenditure during compound movements leads to higher calorie burn both during and after the workout.


Q3: Can I achieve my fitness goals by focusing only on these six exercises?

Answer: While these six exercises are highly effective for burning calories and improving overall fitness, it is important to have a well-rounded fitness routine. Incorporating a variety of exercises can prevent boredom, reduce the risk of injury, and ensure balanced muscle development. Additionally, proper nutrition and rest are crucial components of any fitness plan.


Q4: How often should I perform these exercises to see results?

Answer: The frequency of workouts depends on individual fitness levels and goals. Generally, engaging in high-intensity exercises like HIIT, strength training, and circuit workouts 3-5 times a week can yield significant results. It is important to listen to your body and allow adequate recovery time between sessions to avoid overtraining and injury. Consulting with a fitness professional can help tailor a program that suits your specific needs.