Which strength training exercises burn the most calories?
Yet another general category, compound lifts are by far the best way to burn calories. This includes things like the squat, bench press and bentover row; Those exercises that cross multiple joints and work many muscle groups all at once.
The Best Strength Training Workouts for Burning Calories
Weight loss can be a frustrating journey, but adding strength training to your workout routine is an effective way to burn calories and reach your goals. Strength training helps build lean muscle which can increase your overall calorie burn. Plus, when you increase your lean muscle, you’ll also increase your metabolic rate, meaning you’ll be burning more calories even when you’re at rest. Here are some of the best strength training exercises to target your entire body and help you start burning calories.
Strength Training Exercises
1. Push-ups: This simple exercise works the chest and arms and can be modified to fit any skill level. Begin in a plank position with your arms shoulder-width apart, legs extended, core engaged, and body in a straight line from your shoulders to your toes. Lower your chest to the ground, then press back up to the starting position. The great thing about push-ups is that you can do them anywhere—no gym or equipment needed.
2. Squats: Squats involve a range of muscles including your quads, hamstrings, glutes, and core. Start by standing with your feet shoulder-width apart, then lower your hips back and down as if sitting in a chair. Ensure that your knees remain directly over your ankles to prevent injuries. Rise up to the starting position and repeat. You can add weights if you’re looking to increase the intensity.
3. Burpees: Talk about a full-body workout! Burpees work your arms, chest, quads, glutes, and abs. To do a burpee, start standing with your feet shoulder-width apart. Then lower your body down into a squat position. Place your hands on the floor in front of you with legs extended and kick your feet back into a plank position. Do a push-up, kick your feet back up to the squat position and then jump up as high as you can. A single burpee burns around 8-10 calories.
4. Triceps Dips: This exercise works the muscles in your arms, shoulders, and core. To start, sit on the edge of a bench or chair with your hands next to your hips. Grip the edge of the bench and press away from it to raise your bottom off the bench. Lower your body towards the ground and then press back up to the starting position. Make sure to keep your back close to the bench throughout the unweighted dip and refrain from locking or hyperextending your elbows.
5. Lunges: This exercise is great for building strength in your legs, glutes, and core. Stand upright and step one leg forward, lowering your hips until both legs are at 90-degree angles. Make sure your front knee is aligned with your ankle—it shouldn’t be over your toes. Push back up to the starting position and repeat with your other leg. Adding weights while lunging will give you even more of a calorie-burning boost.
Adding strength training workouts to your routine can help you reach your weight loss goals and increase your overall calorie burn. With so many different exercises to choose from, you can mix and match to customize an effective workout to get your body moving and burning calories.