Compare The Best Exercise For Weight Loss And Your Body

Exercise Can Be A Secret Weapon For Added Weight Loss To Your Diet.

What Is The Best Exercise To Lose Weight, Sprints Or Cardio?

The Best Exercise For Weight Loss is Sprints or very High Intensity Cardio Training. 

The longer you can carry out this exercise at the highest intensity for, without over exhausting yourself or risking injury, the better the calorie burn affect you will receive

After Burn Calories From Exercise (EPOC)

EPOC stands for excess post-oxygen consumption, otherwise known as “after burn” from exercising.

EPOC can speed up your metabolism for up to 14 hours after you finish training, and continue to burn calories for up to 48 hours. The calories burnt from EPOC or after burn ranges between 6% to 15% of the total calories burnt in the exercise you performed

The lower the intensity, the shorter the duration this affect will take place, and the less overall calories you will burn. Because of this, you can work out harder for a shorter time to burn the same, if not more calories over a 24 hour period.

You also activate your natural growth hormones aiding in the recovery process and muscle growth in your body.

The Best Cardio For You And Your Body

The best cardio exercise to lose weight specifically for your body is another story. This can also depend on your fitness level, your knowledge, injuries or disabilities you may have, your goal, the time you want to do it in and even your mental strength. If you don’t like the exercise, or aren’t physically capable of performing the exercise, then you wont have as good of an effect than if you were to do another exercise at a higher intensity. Not just that, if you enjoy it, you will want to do it more regularly.

Quick Links To Exercise Info On This Page

Interested In Trying A Custom Keto Diet And Meal Plan?

Blue 100 meter sprint track with two lanes

Does Sprinting Burn More Calories Than Jogging?

The average woman jogs at 6.5 mph (10.5 km/h) and a man at 8.3 mph (13.4 km/h). If we look at them combined and say humans run at an average of 7.5 mph or 12 km/h

A quick test to compare how fast this is, is to measure out 10m or 100m and time yourself jogging over one of these distances. With a stopwatch or even your phone, you want to try and match your running pace to be 3 seconds over 10 meters or 30 seconds over a 100 meter distance.

Below is a great Exercise Comparison List for a 200 lbs person and how many calories they would burn doing each exercise per hour. Remember that a lot of these exercises are not sustainable for long periods of time

To show this from another point of view, we have also included a list comparing each exercise to 1 minute of Sprinting. These are The Best Exercises To Lose weight if that is your goal.

The Top 10 Best Exercises To Lose Weight

A constant sprint at your Maximum Effort on a 10 degree incline running surface is the best exercise for weight loss. Or, to burn the most amount of calories the fastest. If you are able to run at a top speed of around 20 mph (32.2 km/h), you would burn 4101 calories from the actual physical exercise, 615 from the after burn effect or EPOC. A total of 4716 calories per hour would be burnt.

Like normal sprints, your body can’t maintain this exercise for long. Especially with the incline

The main limiting factor with doing sprints for a long duration is your lactate threshold limits. This is the point where your legs start to burn when doing cardio. The faster or higher intensity you have, the faster this will slow you down. The Lactate threshold starts to significantly increase when you are performing exercise over 85% of maximum heart rate level or 75% of your maximum oxygen intake

Because of the high intensity, your body isn’t made for maintaining this, so it has a higher risk of injuring itself. So, if you think of it this way, it is also like a safety mechanism

Running at a fast pace of 10 mph (16.1 km/h) on a 10% incline burns 2374 cals from the exercise, 410 from the after-burn affect. This is a total of 2784 calories per hour if you could sustain the intensity for this long.

This exercise is a bit more realistic to be possible to sustain. It’s not recommended though unless you were also consuming nutrients at the same time. For example, eating pure glucose sugars every 15 to 20 minutes. This would be to replenish your energy stores that would definitely get depleted doing this exercise, as you can see from the total calories burned in 1 hour.

If you compare this to weightlifting in your gym for total calories burnt in an exercise, which is ranked 43 on this list. Resistance training only burns around 500 calories in an hour.

This would make this exercise around 6 times more effective for burning fat and losing weight.

Cross Country Skiing with a 30 degree climb uses 2628 calories from the actual exercise. 394 calories are then. burnt from the after-burn effect. This works out to be 3023 total calories per hour.

If you are going to do this type of exercise for long durations, again it is good to eat very fast absorbing carbs while training.

It exercise is very difficult to do and maintain it in the snow due to lots of reasons we are all thinking about right now. So, the exercise machine that was made to replicate this  and make it easy in your everyday life is actually the Elliptical Machine, or Cross Trainer

The Cross Trainer, is aimed to move all of your body parts at the same time. Just like you would Cross Cross Country Skiing. This in turn needs more energy from your body to make it happen. On the Elliptical you can increase the intensity to replicate the incline affect you would have on the snow. 

This is a great exercise to burn fat. It’s also not as hard on your joints because of the smooth motions. This is a full body exercise that’s highly recommended to do if you have issues in those areas. Again, because of the inclined intensity increase, it means you can work out for less time and burn more calories.

From constant Sprinting At Maximum Effort on a flat Surface at a speed of 20 mph (32.2 km/h), you will burn 2051 from the direct exercise, and 308 from the after-burn. This is a total of 2358 calories an hour.

This cardio exercise has the same problem as our rank 1 exercise. It is very hard to maintain for long due to many factors.

In brief the biggest limiting factor would be the lactate thresholds. The burning sensation you get in your legs when you fast pace cardio. This is your body’s natural reflex to limit yourself from over exhausting your body. It will naturally start slowing you down. This as well as your cardio vascular or fitness level, if you aren’t used to this type of training, you won’t last very long to begin with.

Sprinting can be done in intervals on a treadmill or over distances if you have space. You won’t make the full hour, but you could perform interval sprints for around 5 to 20 minutes. Rest times between intervals could be 1 to 3 minutes between sets of 20 seconds to 1 minute of sprinting.

Longer rest times is better for reducing the risk of injuries. For example, tearing muscles in your legs.

Running Fast at 10 mph (16.1 km/h) on flat surface will burn 1367 from the exercise, and 205 from the after-burn. This is 1572 calories per hour in total.

This is again moving into the realistic exercise methods that people carry out today. For example, a good marathon runner run’s at around a 6 minute mile pace, which is 10 miles per hour.

Elite or World Class Marathon Runners Run at a 4:40 to 5 minute mile pace, or 12.6 MPH. Remember that if you run all the way through at these paces, this would still take 2 to 3 hours to complete the Marathon, so remember to multiply by how many hours.

In a Marathon, people can burn between 3000 to 5000 Calories in Total

Cross Country Skiing with a 10% Incline will use 1314 calories from the exercise, 197 from the after burn, and 1511 total calories per hour.

If you use a skipping rope or Jump Rope, you will burn 1074 calories from the actual exercise. 161 from the after burn. With a total of 1235 calories per hour.

Running at a speed of 8 mph (12.9km/h) burns 1074 calories from the physical exercise. 107 from the after burn effect. And a total of 1181 calories per hour.

A Jog at 4.5 mph (7.2 km/h) with a 10 degree incline will burn 981 calories from the exercise. 98 calories from the after-burn, and 1079 total calories per hour.

Tabata Training burns 945 calories from the physical exercise. 95 from the after-burn, and a total of 1040 calories an hour for the exercise.

Compare The Top 50 Best Exercises To Lose Weight In 1 Hour

Top 50 Exercises To Lose Weight Showing Total Calories Burned Over 1 Hour Running, Jump Rope, Yoga

Methods & Examples Of Cardio Exercises Used For Weight Loss

There are many different ways that you can do cardio exercises to focus on losing weight. Some are better than others, but not for the reasons you are thinking.

It all depends on your end goal, and your body’s limitations.

Different Cardio Method Types

Max Effort Or Sprint Training, The Best Exercises For Weight Loss

This is the power lifting version for cardio. You are using a lot of energy all at one time, so your body adapts to try and become more explosive. The added effect with explosive or high intensity exercise is; that it induces more growth hormones helping your body build and repair bigger muscles.

Sprinter with low body fat sprinting on athletics track

Because Sprinting makes your body work the hardest in the shortest period of time, the issue with burning enough calories with sprint training is your actual body’s limitations. Your body can only stay at its maximum effort level for very short periods of time. It also takes your body longer to recover from afterwards.

It will also need more nutrients or fuel to replace what it used. This is for both replenishing energy, but to also fuel the muscle. The better the fuel, the better the outcome and the faster the recovery results.

An example of this is to take a sprinter, such as the Great Usain Bolt from the World Championship Elite Sprinting Speed study when he also broke the world record. This shows Usain who runs at a crazy 27.8 mph (44.72 km per hour) at his maximum effort

The thing is, he can only run at this speed for only a few seconds or over 10 to 20 meters. The top speed is reached between the 60m to 80m mark, before he loses 2% of speed over the last 20 meters. His body can’t maintain it for any longer before it’s forced to start slowing down.

The Big Benefits From High Intensity Training

High intensity and sprint training also boost your bodies natural growth hormones. This helps the anabolic effect to gain strength and build muscle.

If you are looking for the secret recipe for a fast squat butt and toned legs, a study by PublMD highlighted the benefits sprinting will give you. It shows the bodies volume growth differences from including sprints in workouts. Another study actually shows the growth effects for the butt or glutes to be better for women than men.

As mentioned in our rank 1 exercise, Incline Sprints. The main limiting factor with doing sprints is your body’s natural lactate threshold limitations. This is the burning sensation when you do high intensity cardio. The Lactate threshold starts increasing when you are performing exercise over 85% of your Max-HR.The faster you run or higher intensity you workout, the faster this will effect you and slow you down

HIIT (high Intensity Interval Training) or Tabata Programs

HIIT or High Intensity Interval Training is designed to work both the anaerobic and aerobic cardiovascular systems. The main focus being on the anaerobic side or high intensity side

By performing a cardio exercise at an effort above 90% of your max heart rate (MHR). Then, reducing the intensity to around 30% to 60% MHR for a very short duration. Before returning back to your high intensity level

This will be repeated for a few minutes, before you move into a complete rest for 3 to 5 minutes to complete 1 set, and then repeat again. You would normally repeat this for 30 minutes to an hour

The theory behind the rest periods is aimed to trick the body systems into beginning the recover process. Because you repeat the process after the short rest, your body is trying to adapt to both cardio systems, while also receiving benefits from the added effect to surge your growth hormones.

Example OF HIIT And Tabata Exercises

A good example of the HIIT or Tabata Training methods is from the original study that was used. Dr Izumy Tabata performed the test on 2 different groups of amateur athletes

They had to perform 20 seconds at maximum intensity with 10 second slow rest intervals before returning back to 100% for another 20 seconds. This was repeated for 4 minutes and then they would get a 4 minute break. After the 4 minute rest they would repeat

The aim was to reach and not go over 8 sets of this, so exercising for an hour. This was because of the greater risk of injury from too much overtraining at a high intensity.

Maximum Overload Training Cardio Exercises (Max-OT)

Maximum overload cardio is aimed at carrying out any cardio exercise at an intensity level of more than 80% of your max heart rate (MHR). The exercise should be carried out for only 15 to 20 minutes before cooling down and stretching. The Max-OT Cardio Method recommends to do this 3 to 5 days a week for maintenance and general health, and 5 to 7 days to promote weight loss.

Girl Running constant state speed with blurred legs from running speed and clear focus on female upper body in exercise clothes

The Fartlek Training Method Or Continuous Interval Training

The meaning of Fartlek translates to speed play in Swedish. It refers to continuous periods of fast running mixed with periods of slow running. It is similar to HIIT or Tabata training, only it is lower intensity

This style of cardio usually focuses more duration of the workout on the lower intensity periods and is usually a good step to try before increasing to HIIT.

An example of Fartlek Cardio Workout would be to run for 30 minutes, with intervals of 20 seconds and running at above 80% of your maximum heart rate. Then, reducing down to a jog for 40 seconds and repeating again.

Moderate Effort Constant State Exercise Like Riding Or Running

Similar to Max-OT Cardio, Moderate Effort Constant State Exercise is a method of cardio at a constant intensity for a longer duration of time.

If you enjoy running, riding or swimming, these are great exercises to try this

For this method, you can perform one of these exercises at an intensity level of 40 to 60 percent of your maximum heart rate level for 30 to 60 minutes. This is also a great goal to aim for before trying Fartlek Workouts.

Constant State Running on path at dusk

Low Effort Constant State Exercise Like A Leisurely Ride Or Jog

Low Effort Constant State Exercise again is similar to Maximum Overload Cardio. Only the intensity level should be around 30% of you MHR

If you take a leisurely Jog or Ride on the weekend or after work for around 30 to 60 minutes. This is a great way to keep your heart healthy and burn fat.

Light Effort Such As Walking or Light Rehabilitation Exercises

Light effort is exactly that, light workouts. You will still get great health benefits by walking. However, if you are specifically looking to do cardio to help burn fat fast, then you will have to start looking at different ways you can do exercise at a higher intensity

Hopefully after reading all of the Cardio Workout Methods, you have a good idea of how you can enjoy your cardio and still see amazing results.

Exercise And Cardio Motivation, What Is Your Personal Fitness Goal?

Exercise, motivation and personal goals are that more complicated answer we mentioned earlier. This is because the only person who can really answer it is You. 

To begin with, you should think about the way you are motivated to train. Then you should think about your current fitness level and any health issues you may have. Next, think about the lifestyle you live and the time you realistically have to train in the first place.

The other thing you could look at is the end goal you want to achieve. Such as; training for a certain race like a marathon or maybe it is to get fitter and faster for a specific sport. As we are talking about weight loss as the focus here, we will focus the information around this goal.

Motivated Man overlooking mountain and sea after riding

Cardio Preference, Long Term Motivation vs Short Term Benefits

You have probably heard of the phrase keeping fit and staying healthy are a way of life and not a chore. This is motivations key for cardio success.

To stay fit and healthy, you have to keep doing it. So, if you don’t enjoy it, then you most likely won’t last long doing it. This is why you should always start off by choosing something you know how to do well, or you enjoy. If not, then we recommend doing what motivates some of us to do cardio, and that is to get it over with as soon as we can!

You might ask, how can you say you enjoy it if that is how you are motivated. The answer is; we understand the benefits of the different types of cardio training. We may not “enjoy” the cardio in itself, but we do enjoy the feeling after it is overLet’s not forget the added peace of mind knowing we will also be living that little bit longer with less long term health issues.

So, the activity at the time may not be amazing, but the benefits to gain are high. So, for fast and effective, it is the best choice. For these reasons, the choice would be sprints, HIIT or Maximum Overload Cardio Training.

What is Your Current Fitness Level Like

Your current fitness level impacts the effectiveness of any training program. If you aren’t fit enough to do the fast and effective cardio methods, then work with what you can. Use this as a motivator and goal to work towards for progressing. You don’t want to jump into the deep end and not be able to swim as the saying goes.

Do You Have Any Health Issues or Physical Limitations

Remember, you don’t want to create more problems than when you started. Always take care when beginning your cardio, you don’t want tear muscles.  You don’t want to make old injuries worse or force yourself to do something that you’re not physically able to do.

You would think it is common sense, but even athletes make this mistake. They might have torn a muscle. But, because they don’t want to let their team down or miss any of the season, they rush back into it and keep making the injury worse. This just shows that you need to progress with your body and do the best with what you have to work with

As you get better, you just become more efficient at it.

Train With Friends For Motivation And Lifestyle by Beweightloss BWL

Mix Your Weight Loss Goals With Your Lifestyle

The major killer of health and fitness goals is motivation. Motivation is the key to any success. The easiest way to stay motivated is to train with groups or friends

Find people with similar goals and surrounding yourself with them can be fantastic motivators. You are helping them and they are helping you

You get more of a sense of purpose for doing the exercise or diet, because it not only makes people rely on you, but you feel more sense or achievement. This is because you can share the same emotions from the same success. Not to leave out the social and mental benefits after you all finish training

Its great to reward the gym with positive experiences to keep you wanting more. Doing this reduces that feeling of exercising and dieting being a chore, you remove the sense of it being a bad thing.

How Much Time Do You Have To Train To Burn Burn Enough Calories?

Are you limited in how much time you have to train each day

As mentioned earlier, if you don’t have much time, then you want to be in and out as quickly as possible. Otherwise, if you enjoy good scenery and fresh air, go for that long run. Learn the limits you need to compensate for the differences in your workouts duration or the intensity you should be working out at. 

See the list below for the comparison of how long you would have to do certain exercises for to burn a similar amount of calories.

2019 Top Exercises vs 1 Minute Of Sprints & Calories Burned

Top 50 List Of Best Exercises For Weight Loss By

Common Exercise & Cardio Mistakes For Weight Loss

Cardio is not the main thing that makes you lose weight. It’s just a weight loss “booster”. Of course there are also the health benefits to your cardiovascular system. But, you can actually diet and not train and still lose weight

However, it’s very difficult to train and have no diet, and have the same result with weight loss. When you have both under control, then you will be a weight loss wizard

It is best to start from the top and work your way down. The focus would be to start with just one at a time, preferably the dieting side as it is the most effective faster. Then, once you have a good understanding on how to maintain or lose your body fat over a few weeks or months. You can then look at understanding the best way to progress with the best workout for You and Your body

A Fast And Easy Smoothie Diet For Weight Loss

Have You been looking for a fast and easy way to get started?

For a great starting point and step by step guide, try the Smoothie Diet For Fast Weight Loss. There is a video explaining how it works and what you get

  • A 21 day diet and weight loss program.
  • 36+ delicious healthy weight loss focussed smoothie recipes
  • A weekly diet shopping lists
  • Get Smoothie diet making tips and a prep guide
  • 60 day guarantee
  • $10 discount for October 2020