Research Shows Working Out Burns Less Calories Than We Thought—But These 16 Exercises Are Total Calorie-Torchers

When we're trying to drop unwanted pounds, one of the first thoughts that comes to mind is getting more exercise. But as it turns out, exercise might not do much for our weight loss efforts.

According to a study, for every 100 calories we might expect to burn during exercise, the majority of us will burn fewer than 72 calories.

Researchers found that our bodies tend to compensate for at least 25% of the calories we burn while working out, which makes it difficult to lose weight through exercise alone. The findings also show that losing weight through exercise alone is harder for those who are already overweight.

Luckily, there are a lot of other benefits to exercise other than weight loss: Improved mental health, better sleep, and more energy, to name a few. It's also worth noting that some workouts burn more calories than others—so here are nine exercises that are total calorie-torchers.

Related: Do This Workout a Few Times a Week and You'll Burn Fat in Your Sleep

Calorie Burning Workouts

Squat Press

• Start with feet shoulder-width or more apart.

• In a deep squat keep weights over the shoulder and coming out of the squat press the dumbbell up overhead.

“Now your blood flow needs to supply nutrients to the lower body and upper body for an ultimate muscle building and heart pumping calorie-torching workout,” says Erin Kendall, American Council on Exercise-certified personal trainer.

Related: 10 One-Minute Workouts to Try 

High Knees

• Standing shoulder-width apart quickly pull knees up to waist level or as close as possible. 20 Seconds of High Knees will increase your heart rate.

“Higher intensity leg exercises require quick blood flow down to the legs and back up to the heart which creates a calorie-burning heart rate,” Kendall explains. “Hold weights over the shoulders for an extra challenge!”

Side Lunge With an Overhead Press 

• Start with feet together.

• Step to the side with a wide step bending only your moving leg while keeping the stationary leg straight.

• Do 10 alternating side lunges with an overhead press in between each rep.

“This slower and controlled exercise allows those muscles to get stronger and burn calories well after your workout is over,” says Kendall.

Feet Jacks

Feet jacks are just like jumping jacks, but only your legs are moving!

“Just 10 seconds of feet jacks with weights over the shoulder are a great challenge to your muscles and cardiovascular system simultaneously,” Kendall explains. “The weights cause your body to work harder, pump more blood and condition your fitness level for peak performance.”

Related: What Muscles Are Used in Jumping Jacks? Trainers Break It Down

Jump Squat

“This provides a challenge for type-2 muscle fibers and increases heart rate just by simply pumping those leg muscles with a higher intensity.”

• Start with feet shoulder-width or more apart.

• In a squat pretend like there is an invisible chair behind you.

• Jump out of a squat and land back in a squat 10 times.

“These exercises not only challenge the muscles to grow stronger with each rep, but also require the heart to pump extra hard to supply nutrients quickly to those fast-moving muscles,” Kendall states. “Each time the heart rate is challenged, fitness levels will increase along with stamina and calorie-torching potential!”

Related: Tone Your Inner Thighs With These 11 Simple Trainer-Approved Workout Moves 

And here's a four-round calorie-burning workout recommended by Emily Skye, personal trainer and founder of the Emily Skye FIT program. Each round targets various muscle groups. Each round should be completed three times, with 30 seconds of rest between each set.

Round 1: Target/Muscles Worked: Glutes, Hamstrings, Thighs

Crab Walks for 30 Seconds

• Place the band just above your knees and lower into a slight squat. Take 15 steps to the left and 15 steps to the right or until 0:30 seconds are up.

Monster Walks for 30 Seconds

• Place the band just above your knees and lower into a slight squat. Step your right leg forward and out to the side, then bring your left foot over to almost tap your right foot, before stepping your left leg forward and out, then right foot almost taps the left foot before stepping forward and so on. Take 15 steps forward and 15 steps back or until 30 seconds are up.

Standing Glute Kickback for 30 Seconds

• Standing up, place the band just at your ankles and lower into a slight squat. Extend your left leg backward and bring it back to center, then do the same with the right leg. Continue until 30 seconds are up.

Related: The Best Workouts for Weight Loss, According to Trainers

Round 2: Target/Muscles Worked: Glutes, Hamstrings, Thighs

Resistance Band Side-to-Side Squat for 30 Seconds

• Place the band just above your knees and lower into a slight squat. Take your left leg outward and squat. Bring your foot back into starting position and repeat till until 30 seconds are up. Repeat on right side for another 30 seconds.

Resistance Band Jump Jack Squat for 30 Seconds

• Place the band just below your knees. With the band in place, you’re not going for a full star-shaped jumping jack, but contained jump squat as you jump your feet out and lower your body into a squat position and back in to stand up.

Related: Want to Get in the Best Shape Ever? Try These 17 Prison Workouts

Round 3: Target/Muscles Worked: Glutes, Hamstrings, Lower Back, Abs

Banded Glute Bridge for 30 Seconds

• Place the band at the top of your knees. As you push your hips upward, anchor your heels into the floor and hold at the top.

Resistance Band Glute Bridge Abduction for 30 Seconds

• Place the band at the top of your knees. As you push your hips upward, anchor your heels into the floor and repeat the motion of bringing your hips up and down.

Bridge Hold for 30 Seconds

• Push your hips upward, anchor your heels into the floor and hold at the top.

Related: Wait, What's the Difference Between a Glute Bridge and a Hip Thrust?

Round 4: Target/Muscles Worked: Glutes, Hamstrings, Lower Back, Abs

Resistance Band Donkey Kicks for 30 Seconds

• Place the band just above your knees, then go onto all fours (hands directly under shoulders and knees directly under your hips), extend your left leg into a kick-like motion in 90 degrees and bring it back down, then extend your right leg into a kick-like motion in 90 degrees and bring it back down. Continue until 30 seconds are up.

Banded Leg Lift for 30 Seconds

• Place the band just above your knees, then go into a standing plank position, lift your left leg up and down then lift your right leg up and down. Continue until 30 seconds are up.

Frog Pumps for 30 Seconds

• Lay on your back and put the soles of your feet together, Keep your knees apart and push your hips upward and downwards until 30 seconds are up.

Up Next:

Related: 30 Best Workouts on YouTube

Sources

• Current Biology: "Energy Compensation and Adiposity in Humans"

• Erin Kendall, American Council on Exercise-certified personal trainer

• Emily Skye, personal trainer and founder of the Emily Skye FIT program