8 Exercises That Burn Fat EFFECTIVELY in 2023

Running is an exercise that anyone can easily do and does not require any special equipment. In addition, it can vary by the desired difficulty level, according to speed, technique, and slope. 

Hill training means running uphill. It involves going up a slope by running at maximum capacity, and down by jogging or walking at a slow pace. It is an effective workout both in terms of improving leg strength and cardio.

If you run around 6 mph (10 min/mile) speed, you can burn 360-420 kcal per 30 minutes depending on your body weight. 

Training principles of cycling are actually quite similar to running. It is also possible to diversify the training for cycling. You can include interval ridings or increase strength by riding uphill in your training.

It makes you burn 250-336 kcal if you ride around 12-13.9 mph in 30 minutes.

Swimming types^[2] also change the amount of calorie expenditure. You can burn 450 calories in 30 minutes with butterfly swimming, which is known as the most difficult style.

Freestyle swimming comes in second for calorie-burning at roughly 300 calories per 30 minutes of swimming; then backstroke and breaststroke follow.

In general low-impact swimming, you can burn between 180-250 calories in 30 minutes. An advantage to swimming over other types of exercise is that you won’t get overheated.

Circuit training consists of a series of movements that work different parts of the body, performed one after the other within certain activity periods. Therefore, it easily can be diversified. 

Adding external weights to these workouts can turn them into training that includes strength and endurance.

You can burn about 240 calories in 30 minutes with circuit training.

Jumping rope is an effective training in calorie expenditure as we create a force against gravity. It also can be inserted into your high-intensity exercises.

By jumping rope you can burn about 240 to 350 calories per 30 minutes. If you jump faster, it can even increase to 340-500 calories. The downside is the wear and tear on your knee joints and hips.

Rowing is a high-intensity exercise and is good for calorie expenditure as it requires a high level of aerobic and anaerobic capacity. It strengthens the upper body. 

A moderate rowing exercise can cost you around 210-294 calories in 30 minutes. If you row with high intensity, you can burn 255-440 calories. 

Aerobic step training is also an exercise type that you would prefer to do with moderate intensity or high intensity. It is also possible to diversify the workout with bodyweight exercises or extra weights using the step board. 

Aerobic step training can burn 210 to 294 calories in 30 minutes

Team sports include varying movements, especially sprinting; for example, explosive sprints help you burn a significant amount of calories. However, movements that require sudden explosive power also can lead to injuries since you overburden your musculoskeletal system beyond its normal physiologic limits.

Therefore, for team sports, it is recommended to strengthen muscles and tendons gradually with different strength, balance, and endurance training while keeping within your own limitations.

https://www.healthcanal.com/life-style-fitness/what-exercise-burns-the-most-calories