I’m a personal trainer – these are the SIX exercises that burn calories the fastest

A personal trainer has revealed exercises that will help you burn calories as quickly as possible.

Sam Quinn, personal training manager at Nuffield Health, said that a deficit of around 500 calories a day (which equates to 1,500 calories a day for women and 2,000 calories a day for men) is the ideal number for consistent, healthy weight loss.

According to Mr Quinn, a simple way to achieve this is to halve the number of calories you consume from your diet by 250, while burning an additional 250 calories through exercise.

Read on below to find out how the personal trainer shares his best exercises to burn calories fast.

Walk 3,500 steps

First of all, the personal trainer reminds anyone who wants to lose a few pounds not to underestimate the effectiveness of a simple walk.

At a time when people are trying to cut back on spending and spend hours on their smartphones, walking can help you reconnect with nature and shed pounds at the same time.

“Walking is free, easy and effective and should not be underestimated if you want to burn calories,” Quinn said, The Daily Telegraph.

“It’s a low-impact form of exercise, so it may be good for people who are just starting to lose weight, or if high-impact, intense workouts aren’t right for them,” he added.

Four kilometers of running

If you’re looking for something a little more energetic than walking, a 2.5-mile run might be a good option.

Running also has the advantage that you can accurately measure the time over a fixed distance. This makes you even more motivated to improve your personal record every time.

“Running or jogging is one of the most popular forms of exercise,” says the personal trainer.

“It can transform strength, fitness, mental health and body composition. It’s a great form of exercise to burn calories.”

Swimming 35 lengths

While running is a proven way to burn calories, it is also bad for your knees, so it is not the ideal exercise for everyone.

If you suffer from knee problems, visiting the pool may be a better option to experience the benefits of exercise.

“Swimming is a low-impact, full-body workout that burns a lot of calories,” says Quinn.

He says that swimming 35 laps in a 50-meter pool burns about 250 calories.

Do 25 minutes of HIIT

Sam suggests doing half an hour of high-intensity interval training (HIIT) next.

“High Intensity Interval Training (HIIT) has become a very popular form of exercise and training for fat loss,” says Quinn.

‘HIIT training works by increasing the heart rate, demanding more of the working muscles to burn more calories than slower walking, swimming or cycling.’

“It can help strengthen the body’s bones and muscles while improving cardiovascular fitness and heart health,” Quinn notes.

‘However, HIIT training should be considered with caution as its intensity makes it unsuitable for beginners, those with poor fitness or underlying medical conditions.’

Cycle 12 kilometers

If you don’t like the stop-start nature of HIIT training, a more continuous route like a bike route may be more appealing to you.

“Cycling is a low-impact form of exercise, but it can be a very effective way to burn calories,” Quinn says.

It also has the added benefit of being an extremely useful workout for your leg muscles, should you want to focus on that part of your body rather than your upper body.

Lifting weights for an hour

If you really want to pay attention to the appearance of your upper body, there’s no better way to do it than by lifting weights.

“While you won’t burn a huge number of calories during the activity (meaning you’ll have to exercise longer to burn 250 calories), it will help improve body composition and increase muscle mass,” Quinn notes.

‘This will ultimately ensure that you burn more calories at rest and that you also burn more calories after your workout.’