So first, to be absolutely clear, I think this is completely the wrong question to ask. As I wrote here, for me exercise should be about so much more than calorie burn, and thinking of it this way is dangerous because it can put us off exercise and stop us fuelling effectively.
What's more important than exercise for weight loss?
Plus for those looking to lose weight or improve body composition, diet has a far bigger impact than exercise. Exercise burns calories and can be part of the process, but it’s more effective to focus on creating a small, sustainable calorie deficit through your diet.
Instead of drastic cuts, aim for changes you can maintain over time. A steady, manageable approach will help you avoid the cycle of losing weight quickly, only to regain it later because the plan was too restrictive.
And whatever your weight loss goal, dont short change your training. If you are doing a demanding session make sure you are fuelling sufficiently to get the most from the workout and avoid getting ill or injured.
Ok, ok, but what's the best exercise to burn calories?
But I do understand that for many people, it is part of their weight loss strategy so here's my answer.
The simple answer is the best exercise to burn calories is the one you enjoy the most. When you like what you’re doing, you’ll keep at it, making it sustainable and far more effective in the long run.
If you want it to be one that burns more calories then check Google and chose what appeals to you. But do consider even if you could work at the max effort needed for the highest calorie burn, how often could you do that or for how long? To have an impact you need to be able to keep doing it.
Especially if you're starting something new, stick to low-impact exercises like cycling or rowing. They’re less likely to cause injury compared to running or high-impact circuits, as will starting with a shorter session that you build up over time.
Best type of exercise for body composition?
But my top recommendation for body composition is strength training. Building muscle increases your resting metabolic rate so you burn more calories and helps you to manage blood sugar better, even after the session ends.
Plus building muscle reduces injury risk and is particularly important as we age. Unless we address it, muscle mass declines over time, so training to maintain it makes us stronger, healthier, and keeps us moving well for longer.
What exercises burn the most calories?
Focus on exercises that work multiple muscle groups at the same time, especially in the lower body, like squats, lunges, and deadlifts. These target larger muscles so we burn more calories, as well as being essential for staying healthy and active as we age. (And don’t worry about bulking up, that requires a loooot of effort! We’re just talking about a small change or retaining what we’ve already got)
Adding core and upper-body exercises is also important for overall strength and injury prevention, but these smaller muscles burn fewer calories so wont help so much with the calorie burn.
Do sit ups to get rid of belly fat?
No! And ditch the tricep dips to get rid of the ‘bingo wings’! You can’t target specific areas for fat loss through exercise - fat is burned from overall body stores. You cant control where it comes off or where it is stored, regardless of which muscles you’ve worked.
How to put together a fat loss workout
For fat loss, aim for 8-12 reps of each exercise, where the last 1-2 reps feel challenging but maintainable with good form. If you’re new, start with lighter weights or bodyweight, increasing weight and dropping reps as you gain confidence. More experienced lifters can use heavier weights and reduce reps.
High-intensity interval training is another great option. Beyond burning calories, it helps regulate blood sugar, which can be particularly beneficial for menopausal clients struggling with insulin sensitivity and related weight changes.
Wrapping up
Exercise should make you feel good - not punishment, not obligation, but empowered and energised. Choose activities that you enjoy and can stick with, whether it’s running, cycling, swimming, or strength training. Focus on fuelling your workouts to get the most out of them, and make dietary adjustments outside of training if weight loss is your goal.
Ultimately, the best exercise is one that fits into a balanced, happy and sustainable lifestyle.
Interested in training to be happier and healthier rather than just burn the calories?
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