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Exercises to Help You Burn Calories Fast

It’s an undeniable fact; if you consume more calories or energy than you can burn, you will ultimately gain weight. Consciously burning calories isn’t easy. While working out, 70 percent of what you consume fuels invisible chemical reactions in the body; anything more than that is stored as fat.

Granted, your goal is to consume calories in moderation; if you have any extras, you want to ensure to get rid of them fast. The prevalence of fitness trackers and treadmills has enabled us to easily gauge the number of calories we burn.

With the number of calories being front and center, you should get your hands on a few exercises to help you burn more. But which exercises are the best? Here are a few you could consider for your next workout. 

High Knee Running

High knee running exercises are used as a drill to warm up during strenuous exercise regimens. Nevertheless, they are a powerful exercise to help you burn more calories. The main purpose of these exercises is to strengthen your knees, but they can also increase your heart rate and help you burn more calories quickly. To do this exercise, follow the steps below:

– Run in place while lifting your knees as high as possible.

– Quickly pump your arms up and down

Jump Rope

Jump rope exercises are great for strengthening your legs, butts, shoulders, and arms. They can also benefit your overall body by expediting the calorie-burning process. Moreover, beginners can quickly embrace this exercise because it requires nothing more than rope and a playground. 

– Hold the rope while keeping your hands at hip level.

– Rotate your wrists to swing the rope and jump.

– Jump with both feet at the same time, one foot at a time alternating between feet.

– Repeat until the set is complete.


Calisthenics is a form of exercise that focuses on a person’s body weight without requiring equipment. Examples of calisthenics include pushers, crunches, and burpees. Intense calisthenics exercises done in boot camps, gyms, and playgrounds can play a pivotal role in helping you burn more calories at a speedy rate. For example, a high-intensity workout can burn 272 calories in as little as 30 minutes. You could also consider squats. Among the group of calisthenics, squats burn more calories than any other single muscle group. To perform a squat, follow the steps below:

– Stand straight with feet hip-width apart.

– Tighten your stomach muscles.

– Lower down, as if sitting in an invisible chair.

– Straighten your legs to lift back up.

– Repeat the movement.


Believe it or not, yoga is a great way to help you stay in shape and burn calories. Because it is considered a mindful exercise, many might not associate it with weight loss. Nevertheless, yoga has several poses considered standard for fit or slim people. These include standing with the feet together in a mountain pose, kneeling with the forehead on a mat like a child, and other challenging moves for heavier people. Below are a few types of yoga ideal for weight loss.

–         Vinyasa: Involves continuous movement and breathing from posture to posture. 

–         Ashtanga: Features rigorous repetition of a set of a series of postures. 

–         Power Yoga: Defined by rapid movements, it involves holding postures for three to five breaths. 

–         Hot Yoga: This occurs in a sauna-like setting or a room heated to 29 to 40 Celsius. 

–         Yoga with weights: Includes 3 to 5 pounds of hand weights during certain postures. 

Used variably, the workouts above can help you burn more calories than expected; the results should be encouraging both for high input and moderate exercisers. So, what are you waiting for? 

Aaron Levinson | Staff Writer

Spring 2024

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