What Burns the Most Calories? Interval Training vs. Weights vs. Regular Cardio

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There are many different types of exercises and workouts that you can do, but at the end of the day, they fall into one of two categories – weights and cardio.

While these can be done in any way you find comfortable, there is a method of exercise which can be used for either of them – interval training.

What are the benefits of using weights?

If you like to go to the gym and use regular free weights, dumbbells, barbells and other heavy weights, there are many benefits of doing this.

For example, you can turn any existing fat into muscle, and you can target many areas that you are self-conscious about or that you want to improve.

As well as toning up your body from a physical and aesthetic aspect, you will also burn plenty of calories.

While many people believe they need to do cardio in order to burn calories, this certainly isn’t the case, and you can burn calories for 48 hours after your workout, thanks to the muscle you’re adding.

What are the benefits of cardio?

Many people do cardio because they find it the easiest and most accessible type of exercise.

You don’t need to join a gym to go out for a walk or a run, and you don’t need to buy any weights or other equipment either.

If you’re not invested in exercise and you simply just want to improve your health levels, cardio is one of the easiest ways to do this.

Cardio is any type of exercise that gets your heart rate up and allows you to move, and for people with health issues, such as bad joints, gentle walks can really help to improve fitness levels and get a person moving.

Many calories can be burnt during cardio but it depends on several factors, such as how intense your cardio session is, your gender, your weight and what type of cardio you are doing.

What are the benefits of interval training?

Interval training can be applied to both cardio and weights, so you can do a mixture of the two or just incorporate it into your cardio or weights routine.

Most people do around 45 seconds of high intensity training, followed by 45-60 seconds of low intensity in order to bring their heart rate down.

Interval training will burn more calories than just one type of exercise on its own, and you can use it for either cardio or weights.

10 of the Best Exercises to Blast Away Body Fat

There are many exercises that can help you get rid of excess body fat and help you achieve the toned, sculpted body you’ve always dreamed of having.

The most effective exercises for burning fat are the exercises that use multiple muscles instead of those just focusing on one.

Exercises that use multiple muscles are called compound exercises, and they’re perfect for helping your body burn calories so that you can lose body fat.

The more muscles an exercise works, the more calories performing it will burn, so a body fat blasting workout will include multiple compound exercises.

These can be bodyweight exercises, but weighted compound exercises will help you burn more calories.

Below you’ll learn about 10 of the best exercises to help you blast away body fat so you can reach your fitness goals.

Weighted exercises will always be superior when it comes to burning fat because you will burn more calories using weights than exercising without them.

It’s not always possible to do weighted exercise, but if you have the option, it is the most effective way to burn fat with exercise.

You can use a barbell, dumbbells, kettlebell, medicine ball, and even exercise bands to increase resistance while you exercise. Below are 5 excellent weighted exercises for burning fat.

1) Squats

You can use a barbell, dumbbells, kettlebell, or medicine ball to perform weighted squats. The most popular are original squats using a barbell, or goblet squats using a dumbbell.

Squats will work your legs including your glutes, back, core, and upper body.

2) Bench Press

Bench press is a compound pressing movement using either a barbell or dumbbells to provide resistance. It works your chest and arms primarily, but it also works your core stabilizer muscles.

3) Deadlift

Deadlift is performed using a barbell.

The starting position is standing behind the barbell while it’s on the floor. To perform a deadlift, you’ll grip the barbell about shoulder width apart, and you’ll squat down and then stand up holding the barbell, and then you’ll lower it back to the floor.

This exercise will work your entire body and it will help you burn more calories.

4) Military press

The military press is performed using a barbell. During a military press, or simply a press, you’re standing up and pressing the weight up over your head from a chest high position.

This will work your arms, shoulders, chest, core muscles, and back.

5) Leg Press

Squats are superior to leg presses, but there times where squats aren’t possible. During these times, or for variety, leg presses can be done.

They’ll work your legs and core.

Bodyweight Exercises to Blast Away Body Fat

When you can’t do weighted exercises, don’t have access to weights, or want some variety in your workouts, you may choose to use bodyweight exercises to help you burn body fat.

Below are 5 excellent bodyweight squats to help you melt away the fat.

1) Squats

Bodyweight squats are an excellent way to work your legs and butt.

You will burn more calories with squats than many others because they work some of the largest muscles in your body.

2) Lunges

Lunges also work your legs and butt.

You can do them with your body weight or you can do them while holding weights.

3) Box Jump

A box jump requires you to use your power to jump up onto a platform. They’re an excellent way to burn calories so that you lose more fat.

They also help you improve your balance.

4) Step-ups

Step-ups can be done using an exercise bench, a box jump platform, another platform, an aerobic step, steps, or other elevated surfaces such as a picnic table bench.

You take one foot and step up onto the bench and then return to the ground, then do it again with the other foot. You will alternate each time you step up.

This will work your legs, butt, back, core, and will help improve your balance.

5) Burpees

Burpees are popular in Crossfit and obstacle racing. They work your entire body and will help you burn excess fat.

You start from a standing position, go down into a push-up position, do a push-up, jump forward with your feet and then stand back up, and then to end one burpee, you’ll jump up.

This is a continuous movement.

To burn even more calories, make sure you’re eating the proper amount of calories.

You can also use intervals to help burn even more fat. To burn fat, you need to make sure you use more calories than you take in, and these compound bodyweight and weighted exercises can help you do that.

You will burn more calories if you use resistance such as weights or exercise bands, but if you can’t do weighted exercises, doing compound movements with bodyweight is the next best thing for you to do.

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