Finding hours to spend at the gym is not realistic for most people juggling a packed daily schedule, yet the goal for many stays the same, burn more fat in less time and get a toned body. According to fitness experts, the answer isn't longer sessions of sweating it out, it's picking the right kind of workout. High intensity exercises are known to boost metabolism and can push the rate of calorie burn up significantly. Here are six of the most effective workouts that can speed up a fat loss journey without eating up an entire day, and each one can easily be worked into a regular routine.
Running still tops the list
When it comes to burning calories fast, running remains one of the most effective options around. It is a high impact cardio workout that, depending on speed and body weight, can burn anywhere between 500 and 900 calories an hour. Beginners are better off starting with a brisk walk rather than jumping straight into a run, gradually building up speed so the body isn't put under sudden strain and the risk of injury stays low. Because running is a high impact activity, it puts noticeably more stress on the knees and ankles than a low impact option like swimming, which is one more reason to ease into it slowly.
Cycling, a powerhouse for the lower body
Whether it's cycling outdoors or on a stationary bike at the gym, this workout is a strong fat burning tool. What makes it convenient is that intensity and resistance can be adjusted to suit individual fitness levels. A solid hour of cycling can burn between 400 and 1000 calories, and it is also considered one of the most effective ways to tone the lower body, particularly the legs and thighs. Being low impact by nature is also why cycling is often recommended as an easier long term choice for people who find running too hard on their joints.
HIIT, more results in less time
For anyone short on time, High Intensity Interval Training, or HIIT, is one of the best options available. It involves short bursts of maximum effort exercise, often around 30 seconds at a stretch, followed by a few seconds of rest. This combination burns between 500 and 900 calories an hour. What sets HIIT apart is that the metabolism stays elevated for hours after the workout ends, which means the body keeps burning fat even after the session itself is over.
Skipping rope, a childhood game turned full body workout
Jumping rope may have been just a playground activity growing up, but in the fitness world it counts as an excellent full body workout. It improves the body's coordination while burning between 600 and 1000 calories an hour. Skipping also works the core, legs and shoulders all at once, which is what makes it such an efficient exercise.
Rowing machine, builds muscle while it burns fat
For those looking for a workout that builds muscle as well as burning fat, spending time on a rowing machine can be worthwhile. It is a full body cardio exercise that strengthens muscles across the entire body. Rowing at the right intensity burns between 400 and 600 calories an hour, making it a solid option for anyone who wants cardio and strength training rolled into one.
Swimming, fat burning without stress on the joints
Anyone who deals with joint pain from heavy workouts will find swimming to be a real relief. The resistance offered by water works every muscle in the body without putting pressure on the joints. Swimming can burn between 400 and 700 calories an hour, which is why it is often counted among the safest cardio exercises for the joints.
Start slow, but stay consistent
Wanting to lose weight quickly doesn't mean pushing the body to its limit from day one. The smarter approach is to listen to the body, start with whichever of these exercises feels the most enjoyable, and gradually increase the intensity from there. Pairing the right workout with a good diet is what will actually get someone to their fitness goal, and keep them there in a sustainable way.
