Rigorous workouts paired with healthy eating are one of the most reliable formulas for weight loss. But the relationship between exercise and calorie burn is somewhat more complicated.
Many people assume that the harder one exercises, the more calories they burn, even though there are easier ways to yield results.
According to personal trainer Adam Dobre, who owns Red Fox Gym, choosing targeted exercises is a cheat code for maximising calorie burn, with even the simplest adjustments able to boost expenditure in less time during a workout.
“More exercise does not equal better results,” he told GB News. “Well chosen and fewer exercises can actually cause greater calorie burn because you are training at a higher intensity and better form.”
Targeted exercises can help maximise calorie burn
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Compound exercises are perhaps the best starting point, according to Adam. These include multi-joint workouts that engage several muscle groups simultaneously.
“Compound movements engage several muscles at once and burn more calories than isolation exercises,” Adam explained.
“Exercises like squats, deadlifts, lunges and rows use multiple muscle groups at the same time, requiring more energy and having greater metabolic demand.”
Because so many muscular components are engaged at once, the exercises yield highly efficient results that mimic real-life activities.
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Simple adjustments could boost calorie burn during a workout
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What’s more, they achieve this while building strength, burning more calories and boosting overall coordination.
“Compound movements need to be prioritised,” the trainer explained.
“Shorten your rest periods to 30-60 seconds to keep an elevated heart rate and increase the energy you’re expending.
“Finish exercises with five to 10 minutes of high intensity cardio, like on the treadmill, rowing machine or bike in order to increase calorie burn without adding too much time to your workout.
“Loaded carries like farmers walk or suitcase carries are a great way to challenge the entire body and raise heart rate,” Adam added.
“Remember, efficiency matters more than duration.”
More exercise isn't the only way to burn more calories
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The British Heart Foundation confirms that compound workouts use up significantly more energy than movements that target a single muscle group, like bicep or calf raises.
And because they're efficient for burning calories while simultaneously building muscle, they're ideal for weight loss, according to the charity.
They're also more similar to the movements you make in your daily life, meaning that they can help to prevent injuries and make everyday life easier.
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