The most efficient calorie-burning exercise is not a one-size-fits-all answer, as the number of calories burned during any activity depends on an individual’s weight, fitness level, and the intensity at which they perform the exercise. However, among the various exercises, running is often cited as one of the most effective for calorie burning.
If we dive deeper into running, the pace matters a lot. For instance, a person jogging at a moderate pace might burn fewer calories than someone running at a sprint pace. As a general rule, the more intense the activity, the higher the calorie burn. For example, someone weighing 70 kg (154.3 lbs) might burn approximately 590 calories running at a pace of 9 km/h (5.6 mph) for an hour. On the other hand, if they run at a faster pace of 12 km/h (7.5 mph), they could burn upwards of 740 calories in that same hour.
But it’s also essential to note that high-intensity exercises like sprinting cannot be sustained for as long as moderate-intensity exercises. Hence, incorporating high-intensity interval training (HIIT) can be an efficient way to maximize calorie burn in a shorter duration. In a HIIT workout, you alternate between short bursts of high-intensity exercises and periods of rest or low-intensity exercises. These sessions can torch a significant amount of calories in just 20 to 30 minutes.
Other exercises like swimming, cycling, and rowing are also excellent calorie burners. These full-body workouts engage multiple muscle groups and provide cardiovascular benefits.
While running, especially at faster paces, is a potent calorie-burning exercise, the best exercise for burning the most calories will depend on what you enjoy and can maintain consistently. The key is to find an activity you love, which helps you stay committed and push your limits, thereby maximizing calorie expenditure.