DINH NHI (According to Daily Mail)
In addition to following a diet that limits calorie intake, fitness trainers say that people trying to lose weight should prioritize choosing the following exercises that burn the most calories:
Jogging is a simple exercise but helps lose weight effectively.
+ Jogging. This cardiovascular exercise increases blood flow to the muscles, thereby boosting metabolism and helping to burn more calories. According to research from Harvard University (USA), at a running speed of 10km/h, in 30 minutes, a man weighing 85kg will burn 420 calories, while a woman weighing 72kg will burn 360 calories.
+ Swimming. This exercise helps develop strong core muscles, while promoting limb movement and heart rate - all of which help with weight loss. According to personal trainer Louisa Drake (UK), swimming not only burns energy but also improves muscle strength, blood circulation, lungs and heart. According to data from Harvard University, with 30 minutes of swimming, men burn 252 calories when swimming normally and 420 calories when swimming fast, while women burn 216 calories and 360 calories, respectively.
+ High-intensity interval training (HIIT) . Each HIIT session lasts about 30 minutes and includes short exercises such as squats, lunges, and mountain climbers. According to data from Harvard University, 30 minutes of HIIT helps men burn nearly 300 calories, while women burn 252 calories.
+ Rowing machine. Fitness trainer Matt Roberts says this is one of the best machines for weight loss. These machines help users burn calories at a high rate, reducing 10-13 calories per kilogram of body weight per hour. According to data from Harvard University, men burn 294-440 calories per 30 minutes of rowing machine exercise - depending on the level of effort. For women, this number is 252-369 calories.
+ Walking . Not only is walking good for burning calories and losing weight, it is also very beneficial for cardiovascular and mental health. According to trainer Jodie McKnight, people should aim to walk about 8,000-10,000 steps/day, equivalent to burning about 250-600 calories. More specifically, an average walking pace burns about 133 calories every 30 minutes for women and 159 calories for men, increasing to 175 calories and 189 calories respectively if walking at a fast pace.
+ Lift weights. In addition to building muscle, lifting weights also increases the amount of time you burn calories — even after you leave the gym. “Studies have shown that lifting weights can lead to higher levels of excess post-exercise oxygen consumption (EPOC) than cardio,” says McKnight. “This means that your body continues to burn calories even after you finish your workout.” According to Harvard University data, depending on the level of weight lifting, men burn 126 to 252 calories per 30 minutes of exercise, while women burn 108 to 216 calories.
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