How to burn the most calories in the least amount of time

A lot of people don’t have time to spend hours in the gym. Some people have to deal with a 40-hour workweek combined with responsibilities that they should balance at the same time. And for these individuals, it’s always a good idea to maximize their time during workouts. 

And if you only have a few minutes to spare on your workout, it is important to know how to burn the most calories even in a short period. 

Add incline in your runs 

To add difficulty to your cardio, the first tweak that you can make is to run uphill. If you have access to a treadmill, you can add incline to make your cardio difficult. You’ll be able to work your calves plus, even get a bigger payoff regardless of whether you are going to run or do brisk walking. 

Concentrate on large muscle groups 

If your goal is to burn the most calories, it’s a good idea to choose workouts that will involve large muscle groups. Doing leg workouts or back exercises for an hour will burn more calories than doing bicep curls for the same period. 

Focus on compound exercises

Another good way to burn more calories is to focus on compound exercises rather than isolated exercises. However, both isolation and compound exercises are proven effective in increasing muscle strength. In this study, it suggests that individuals should choose between compound and isolation exercises based on equipment availability, goal, and practicality. 

Use kettlebells

Given the kettlebell’s shape, it feels different to lift using a kettlebell than your typical dumbbell. Kettlebells will also make you work different muscle groups especially the core muscles. 

In a study published on ACE FitnessMatters, participants burned an average of 20 calories per minute doing kettlebell workouts. This is equivalent to 400 calories burned in a matter of 20 minutes. That is equivalent to doing a six-minute mile run at a fast pace. 

But of course, there are different factors to consider. One, what kind of kettlebell workout/s will you be doing? Doing two-hand swings is easier than doing a one-hand kettlebell swing on the same kettlebell. Plus, there are different weight options. The heavier the kettlebell, the harder it is to perform each exercise. 

Increasing the resistance

Resistance training burns a lot of calories. Resistance training makes the body consume more oxygen burning more calories in the process.   And the heavier the weights, expect more calories to burn along the way.

Instead of doing 15 reps in every set, you can incrementally increase the weights and stick while reducing the reps per set. 

Mix up the workouts

The body can learn to adapt to different exercises. And with regular workouts, the movements feel easy as you repeatedly do the routine. By mixing up your workouts, you won’t give your body the time to adapt to certain movements. 

However, you don’t need to think of a new workout every time. You can make a few tweaks in your existing workouts. This will instantly make you feel like it is the first time to do an exercise. 

For instance, instead of doing a regular pushup, you can try placing your feet on a stability ball making your core work more to maintain plank position. 

Minimal Rest 

Another good way to maximize the calories you burn during the workout is by reducing your rest in between sets. Limit your rest period from 1 to 2 minutes and go back to your workout right away. Not only does it make it more challenging for the body, but you can also do more sets in a short period. 

This is the same concept used in HIIT workouts. HIIT requires doing different intense exercises separated by a short duration of rest. Experts suggest that you do 2-3 30 to 45 minute HIIT workouts weekly. Why not do it every day? Doing HIIT every day can be stressful to the body. 


A lot of people looking to burn a lot of calories feel that their body feels sore. Some will even feel discomfort in their joints while doing their typical workout. Swimming is a highly demanding but low-impact activity that can help you burn around 198 to 294 calories in just 30 minutes. This is equivalent to doing a 30-minute jog. 

And the best part is that it is a good way to stay active when you feel like you are drained from all the other workouts in the last few days. 

Do sports

Playing sports is a good way to burn a lot of calories even in a short period. The reason why different sports make an efficient way to burn calories is that your body is going to constantly adapt to new situations. 

For instance, instead of running for 30-40 minutes, why not join a football club in your area? Constant movement and adjustment during the game will get your body to burn a lot more calories than just running on a treadmill. 

Final Thoughts

If you don’t have enough time on your hands, might as well try these tips. Don’t be surprised if you get to see better results even if you are not spending hours in the gym. But of course, be sure that your body is prepared. Some of these tips will require increasing the intensity of the workout. Just know when to stop to avoid injuries. 

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