7 Fat-Burning Exercises You Can Do All Day

Jumping Rope

Remember how much fun you had as a youngster doing this? It may be less fun in terms of weight loss, but it is without a doubt one of the most effective calorie-burning activities available. This activity can burn up to 220 calories

This activity can burn up to 220 calories in just 15 minutes for a 150-pound person. Obviously, that number varies based on your level of exertion, but even if you're short on time, it's a significant calorie payout.

Afterburn effect

It also causes the "afterburn effect," often known as EPOC (excess post-exercise oxygen consumption)

This happens when your metabolism is boosted and your body needs to consume extra oxygen to return to its pre-workout level. This means you'll burn calories even if you're vegging out on the couch.

Interval-style running, whether done on a treadmill or outside in nature, is a proven fat burner.

Add Block

Highly effective exercise

It's a highly effective exercise that involves running at full speed for a set amount of time (typically up to 60 seconds), then walking or jogging for another set amount of time (shorter, the same or longer than the sprint interval). 30/60 is an excellent ratio to start with: 30 seconds of sprinting followed by 60 seconds of walking/jogging.

In terms of calorie expenditure, a 180-pound person running sprint intervals at 12 mph for 20 minutes will burn roughly 608 calories, plus the calories burned through EPOC.

Kettlebell workouts, which are very adaptable and can work any muscle in your body, don't require a gym membership. Look for circuit training in your fitness app or on the internet that will truly get your heart racing.

Kettlebell workouts

Kettlebell workouts also require greater use of your stabilizer muscles than traditional weight training, resulting in increased calorie burn and abdominal strength. According to one study, these activities enable the average person to burn 400 calories in 20 minutes, plus additional calories through EPOC.

Kickboxing is another great interval workout that involves high-intensity movements followed by periods of rest or low-intensity movements. Not only that, but kickboxing is a full-body workout that strengthens and tones your abs, arms, legs, glutes, and back all at the same time.

Add Block

American Council on Exercise

It burns between 350 and 450 calories per hour, plus calories via EPOC, according to the American Council on Exercise. 

If you've ever taken a spin class, you're well aware of how much it burns. It can really get your pulse rate up, depending on how intense it is, with intermittent times of relaxation (when you wish you were anywhere but there). Endorphins are real

However, once it's finished, you'll have burned between 400 and 600 calories, and you'll continue to burn calories until your body can return to its pre-workout level. The endorphins are real, ask your pals!

Add Block

It works all of your muscles

It works all of your muscles, but it's especially fantastic for training your glutes, calves, and yes, even abs! It's also a time-saving workout because your high-intensity interval will be climbing the stairs, and your low-intensity period will be walking back down. Running stairs for an hour

Running stairs for an hour can burn roughly 889 calories per hour for a 140-pound person, plus calories from EPOC. You should absolutely try this workout if you have access to a staircase, whether at home or in a public setting with few passersby.

Rowing

The rowing machine is often overlooked in the gym, despite the fact that it is one of the best cardio workouts available. To get the finest effects, you'll need to alternate between periods of high and low intensity.

It's a fantastic workout for your quads, hamstrings, back, arms, shoulders, and abs, however. If you prefer upper-body training to lower-body routines, this could be a great alternative for you.

Rowing at high intensity for 15 minutes burns 149 calories or nearly 10 calories every minute for a 155-pound person.