by Wilhelm Schnotz

Created on: June 26, 2008

For many people the major benefit of physical activity is weight loss or maintenance of a healthy weight. Some exercises burn more calories than others and are in this way more effective for achieving a healthy weight. The factors that are most important in determining how many calories are used up are the type of exercise, the intensity and duration and the frequency of the activity (how many times per week the activity is done). The most practical method to burn calories is to choose the type of exercise and this is what we will discuss.

Aerobic versus anaerobic exercises

Most exercises can be grouped into the categories of intensity of either aerobic (oxygen requiring) or anaerobic (exercise not requiring oxygen) or a combination of both. Of these categories aerobic exercises are linked to burning the most fat. Exercises that are predominantly aerobic could include, but are not limited to cycling, walking, jogging, skiing and team sports. Of course the benefits of aerobic exercises are not benefited to burning fat; they also increase fitness, reduce the risk of an array of medical conditions, reduce stress and boost energy levels. Anaerobic exercises, however, can still be good fat burners if they are done in an interval style program. Lifting weights, doing a circuit session or even doing short sprints with a walking recovery can drop that extra weight very quickly.

Exercises that burn the most calories for the same level of effort

There have been many studies done to evaluate the amount of calories used up by many different exercises and here I present the exercises that have frequently been found in the top ten:
- running
- cycling
- swimming
- walking
- rowing
- rock climbing
- cross-country skiing
- aerobics
- skipping
- racquetball (or any similar team sport)

To maximize the fat burning effect of these exercises there are many training methods that you may follow:
- add some variety and make a circuit session of a few exercises (for example running, lift weights, skipping, cycling and trampoline)
- do the exercises 3-4 times a week for 30-60 minutes
- every second or third session up the intensity level and you will burn more fat
- vary the structure of your workouts by exercising at a high intensity for say 3 minutes followed by 3-5 minutes or easier exercise

The exercises mentioned above are great calorie burners and when done in conjunction with a balanced diet they should be very effective. Of the top ten exercises I would recommend to base your exercise around walking, jogging, cycling and swimming with a view that the other exercises are supplementary but are still great fat burners.

Learn more about this author, Wilhelm Schnotz.
Click here to send this author comments or questions.