One study of 9 active men found that HIIT burns 25-30% more calories per minute than other types of exercise, including weight training, cycling, and running on a treadmill.
This means that HIIT can help you burn more calories while spending less time exercising. Furthermore, several studies have shown that HIIT is particularly effective in burning belly fat, which is associated with many chronic diseases.
It’s easy to incorporate HIIT into your workout routine. All you have to do is choose a type of exercise, such as running, jumping or cycling, and exercise and rest times.
Swimming is a fun way to lose weight and get fit. Harvard Health estimates that a 155-pound (70-kg) person burns approximately 233 calories per half hour of swimming.
The way you swim seems to affect the number of calories you burn. For every 30 minutes, a 155-pound (70 kg) person burns 298 calories while backstroke swimming, 372 calories when doing a breaststroke, and 409 calories when doing a butterfly.
One 12-week study in 24 middle-aged women found that swimming for 60 minutes 3 times a week significantly reduced body fat, improved flexibility, and reduced several heart disease risk factors, including higher total cholesterol and triglycerides.
Another advantage of swimming is its low-impact nature, which means it’s easier on your joints. This makes it a great choice for people with joint injuries or pain.
Yoga is a popular way to exercise and relieve stress. Although it is not generally believed to be a weight loss exercise, it does burn a fair amount of calories and provides many additional health benefits that can promote weight loss.
Harvard Health estimates that a person weighing 155 pounds (70 kg) burns about 149 calories per 30 minutes of yoga practice.
A 12-week study of 60 obese women found that those who participated in two 90-minute yoga sessions per week experienced a greater reduction in waist circumference than those in the control group — an average of 1.5 inches (3.8 cm).
Additionally, the yoga group experienced an improvement in both mental and physical health. Aside from burning calories, studies have shown that yoga can teach mindfulness, which can help you resist unhealthy foods, control overeating, and better understand your body’s hunger signals.