DINH NHI (According to Daily Mail)
In addition to applying a calorie-restricted diet, fitness trainers say that people who are trying to lose weight should prioritize the following exercises that help burn the most calories:
Running is a simple but effective exercise for weight loss.
+ Jogging. This cardiovascular exercise increases blood flow to the muscles, which in turn boosts metabolism and helps burn more calories. According to a study from Harvard University (USA), at a 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 to develop a strong core, while promoting movement of the extremities and heart rate – all for weight loss. According to personal trainer Louisa Drake (UK), swimming both burns calories and helps improve muscle strength, blood circulation, lungs and heart. According to data from Harvard University, with 30 minutes of swimming, men burn 252 calories in normal swimming and 420 calories in fast swimming, 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 (squats and then stand up), lunges (steps forward and knees bent) and rock climbing. According to data from Harvard University, 30 minutes of HIIT helps men burn nearly 300 calories, while women burn 252 calories.
Rowing machine (rowing machine). Fitness trainer Matt Roberts says it's one of the best machines for weight loss. These machines help exercisers have a high calorie burn rate, reducing 10-13 calories/kg body weight per hour. According to data from Harvard University, men burn 294-440 calories per 30 minutes of rowing - depending on the level of exertion. For women, this number is 252-369 calories.
+ Walking. Not only is it good for burning calories and losing weight, walking is also very beneficial for heart and mental health. According to trainer Jodie McKnight, people should aim to walk about 8.000-10.000 steps a day, which equates to a burn of about 250-600 calories. More specifically, the average walking pace burns about 133 calories per 30 minutes for women and 159 calories for men, increasing to 175 calories and 189 calories, respectively, if walking at a brisk pace.
+ Lift weights. In addition to helping to build muscle, lifting weights also prolongs the time it takes to burn calories – even after you leave the gym. “Studies have shown that lifting weights can lead to higher post-exercise excess oxygen consumption (EPOC) levels than cardiovascular exercise,” says Ms. McKnight. This means your body continues to burn calories even after you've finished working out." According to Harvard University data, depending on the level of weight lifting, for every 30 minutes of exercise, a man burns 126-252 calories while a woman burns 108-216 calories.
