'Number one' exercise that burns the most calories unveiled - and it may surprise you
Exercise is crucial for managing weight, maintaining heart health, and enhancing overall well-being
The 'number one' exercise that burns the most calories has been revealed. Burning calories through activities such as exercise is crucial for managing weight, maintaining heart health, and enhancing overall well-being.
It aids in weight loss by establishing a calorie deficit, lowering the risk of chronic illnesses, and boosting both physical and mental health.
Despite regularly exercising being one of the best activities for good health, less than half of the people in the UK exercise (48%), according to PureGym data. However, with the peak holiday season approaching and summer on the way, gyms are poised to get more crowded.
Summer is the most popular season to work out, studies show, with 45% of people keeping active, much higher than in winter, where 76% of Brits admit they steer clear of exercise. Whether you are new to the gym or not, knowing the most effective workouts can be confusing.
With that in mind, the weight loss specialists at ZAVA have revealed the exercises that burn the most calories, reports Surrey Live.
Exercises that burn the most calories.
Exercises that burn the most calories
Rank
Exercise
Calories (Kcal) burned per 10 min (Male)
Calories (Kcal) burned per 10 min (Female)
1
Running curved treadmill, 7.0 to 7.9 mph
184
155
=2
Skipping
168
142
=2
Rowing - stationary
168
142
=2
Shuttle running
168
142
=2
High-intensity interval exercises (HIIT)
168
142
3
Bicycling - stationary
165
139
=4
Ski ergometer
161
135
=4
Slide board exercise
161
135
5
Kettlebell swings
150
126
6
Therapeutic exercise ball, Fitball exercise
145
122
=7
Stair climber
142
120
=7
Boxing, simulated boxing round, exercise
142
120
=8
Elliptical trainer
138
116
=8
Jumping rope - Digi-Jump Machine
138
116
=8
Impulse Training System
138
116
9
Pound
130
109
10
122
103
The experts at ZAVA have revealed that the exercise which burns the most calories per 10 minutes is running on a curved treadmill at 7-7.9mph. This exercise burns 184 calories for men and 155 for women. The speed is a 'sweet spot' as dropping down to 4-4.9mph reduces calories burnt by 77 on average.
While it may seem surprising that curved treadmills offer better benefits than regular flat treadmills, they are seen as superior. This is largely due to the fact that they are self-powered, mimicking a more natural running experience and increasing calorie burn, muscle engagement of glutes, hamstrings and calves with a lower impact on joints.
In joint second place with 168 calories burnt in 10 minutes for men and 142 for women are skipping, shuttle running, high intensity interval training (HIIT) and rowing on a machine. Skipping rope exercises are a fantastic way to burn calories with minimal equipment, and one that you can do at home with just a rope - 168 calories burnt in 10 minutes for men and 142 for women.
Skipping is a fantastic exercise that can get your heart pumping, build muscle, strength and explosiveness, increase endurance, and even improve balance and coordination. It is an exercise that can be easily tailored to your skill and energy levels.
It is suitable for all ages and has even been shown to boost bone density. A small study in 2015 involving women aged between 25-50 found that those who skipped twice a day saw significant improvement in hip bone density after eight weeks.
Rowing is another great option, burning 168 calories in 10 minutes for men and 142 for women. This full-body exercise helps improve heart health, endurance, muscle strength and can even enhance posture.
High-intensity interval training (HIIT) also burns the same amount of calories. This form of exercise involves short bursts of intense activity and can be done alone or in classes with individual movements such as burpees, mountain climbers, and squat jumps.
Research suggests that your metabolic rate is higher after HIIT workouts. The workout can also increase your VO2 max - the maximum amount of oxygen your body can absorb and use during exercise, a great way to indicate an individual's aerobic capacity.
Shuttle runs are another effective exercise, also burning 168 calories in 10 minutes for men and 142 for women. Shuttle runs are popular with individuals and athletes looking to improve acceleration, deceleration, speed and aerobic health.
The 20m shuttle run, also known as the beep test, is commonly used as an assessment for physically demanding jobs as an indicator of VO2 max.
Popular exercises such as yoga and Pilates are among the least efficient in burning calories, with men burning 35 and 43 calories respectively in 10 minutes, and women burning 30 and 36.
Despite these popular exercises not burning a high number of calories, they are crucial tools used by many to enhance core strength, flexibility and have significant benefits for mental health.
Some exercises are more suitable for some than others. Consult your GP if you have any queries about your fitness.
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I'VE always known, deep down, that I was different. This began during my school days, when I'd copy my classmates' mannerisms and tone of voice just to fit in. I altered who I was to appear likeable to others, because I didn't understand who I was. This carried on into secondary school where, as a fellow student so sensitively put it, I 'could have been one of the cool kids if I wasn't so weird'. I have vivid memories from this period of when teachers would ask me questions that I didn't know the answer to, and the stress would lead to full-blown anxiety attacks. My palms would get all sweaty, my face would go bright red and my heart rate would shoot right up. In a panic, I would rush out of the classroom. I remember one day I found someone in the corridor and told them to call an ambulance because I thought I was having a heart attack. At the time, aged 15, I was misdiagnosed with generalised anxiety disorder (excessive, uncontrollable worry about everyday situations). 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Hyperactivity associated with ADHD can be internalised and, after realising this, so many of my previous life experiences suddenly made sense. For me, ADHD means that: I possess the creativity and hyperfocus to create two global social media brands, but if a task doesn't interest me, it simply will not get done. I've always been entrepreneurial, but I had poor financial skills and often lost interest in projects once the novelty waned. I own an impressive list of domains, and enjoy buying things, but this often results in overspending and financial difficulties. I love meeting new people, but I've always struggled to maintain friendships. One way it presents is impulse purchasing, which I've always struggled with. It would cost me hundreds – sometimes thousands – of pounds a year. I estimate about £14,000 annually at my worst. I now know this to be a little-known (and costly) consequence of ADHD known as the 'ADHD tax', referring to the higher living expenses that so many of us with ADHD (and other neurodivergences) can incur due to challenges with impulse control and executive functioning. The ADHD tax might show up in the expensive hobbies we've signed up for (and then lost interest in), the impulse purchases we buy and forget about, or the dreaded monthly subscriptions that we sign up for, never use but never cancel – a classic example of how knowing how my brain worked would have been extremely helpful earlier in my life. 6 Alex would buy food he'd then forget to eat Credit: Alex Partridge 6 Alex developed an alcohol addiction Credit: Tanya Grace I used to buy so much food that I would then forget to eat. I impulsively signed up for an online sewing course on a Monday, then had lost all interest in it the following day. My electricity bills increased as I was having to wash my clothes multiple times because I'd forgotten to empty the washing machine. When I thought I'd found my new calling in life as a master candle maker, I bought a 2kg box of paraffin wax from Hobbycraft, only for it to sit there unused for months. I bought a trumpet thinking I'd learn to play, but again, it stayed firmly in its box. I even bought new socks when all of mine were dirty, and decided to buy a new rug when my dog went to the toilet on the original as the thought of cleaning it was too overwhelming. Hundreds of pounds splashed on unused gym memberships, vitamins, app subscriptions… the list goes on. The 9 'hidden' signs of ADHD in adults ADHD has long been associated with naughty schoolkids who cannot sit still in class. And that is part of it. Fidgeting, daydreaming and getting easily distracted are all symptoms of the behavioural condition, which is why it is often spotted in children. 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'It was like I'd pressed my brain's brake pedal' It was being effectively ousted from UNILAD, the business I founded alongside two others, that really kick-started my alcoholism in 2013. I still remember staring at my computer screen, suddenly unable to access the site because they had changed the password, paralysed with overwhelm and crippled by anxiety. I stood up, went and bought a bottle of wine, drove home and drank the whole thing in five minutes. Suddenly, it was like I had pressed my brain's brake pedal. My thoughts instantly slowed down, and the caffeinated squirrels stopped running around. My anxiety had, temporarily, disappeared. 6 Alex describes his ADHD as like having '10 highly-caffeinated squirrels running about' in his brain Credit: Andrew Mason 6 He is the host of the podcast ADHD Chatter and author of the book Now It All Makes Sense Credit: Luke Hamlin For various reasons, such as rejection sensitive dysphoria (RSD) – an extreme emotional reaction I feel to real or perceived rejection - that accompanies my ADHD, I've always been terrified of confrontation. So much so, that my coping mechanism for effectively having my life's work snatched from me was not to confront those responsible, but rather to bury my head in the sand and drink myself to sleep every night. After my mum found 23 empty bottles of wine concealed under my bed, we finally arranged to speak to a lawyer, who told me: 'You will win this case over ownership of the company if you choose to fight it in court. You will, however, have to give evidence in the witness box.' 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I won my 33 per cent stake in the company back. How to get help UNFORTUNATELY, a GP cannot formally diagnose ADHD but they can refer you for a specialist assessment. Be warned, the wait can be long. Data suggests there are at least 196,000 adults on waiting lists across the UK. And a BBC investigation found in many areas it would take at least eight years to clear the backlog. For an adult to be diagnosed with ADHD, the NHS says their symptoms should have a moderate effect on different areas of their life, such as underachieving at work or having difficulties in relationships, and the person has been displaying symptoms continuously for at least six months. There must also be evidence symptoms have been present since childhood - it's thought that the condition cannot develop for the first time in adults. After a diagnosis, treatment can include psychological therapies, psychotherapy, social skills training and medication. For many, a diagnosis can be a relief, but also unravel mixed emotions and feelings of 'being different'. ADHD UK has information on considering diagnostic pathways and can offer support. UNILAD went into administration in 2018, then was bought by the same company that had earlier bought LADBible for an undisclosed amount. Reports suggest the brand was valued at up to £40million. My celebrations included a trip to Las Vegas, a new tattoo (that I had no memory of getting in the first place) becoming infected, and another hospital visit. But in 2018, I managed to kick the alcohol habit for good. I attended my first Alcoholics Anonymous (AA) meeting where I said the most important sentence I'd ever uttered. 'My name is Alex and I'm an alcoholic.' I've been sober ever since, which is among the best decisions I've ever made. I'm now 36, living in Brighton, and I can confidently say that quitting booze has enabled me to take back control of my ADHD, suffocate the negatives - and allow the positives to thrive. Alex Partridge is the founder of LADbible and UNILAD and the host of the ADHD Chatter podcast. His book Now It All Makes Sense: How An ADHD Diagnosis Brought Clarity To My Life (Sheldon Press, £16.99) is out now.
Scottish Sun
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'It is meant to be a protective mechanism, but in people with allergies, histamine is triggered unhelpfully and this is what causes allergy symptoms. 'Honey does not block histamine receptors so it doesn't work in the same way as many medications would.' And if you stop taking your usual medicine, you may find your symptoms worsen. 'If someone relies solely on honey, they may suffer from poorly controlled hay fever which can impair sleep, concentration and quality of life,' Dr Wall says. 'It often builds up over time, so getting on top of it early can be beneficial. 'I recommend starting antihistamines and steroid sprays four weeks before hay fever starts in those known to suffer. 'In people with allergic asthma, untreated hay fever can worsen respiratory symptoms and trigger asthma.' Some patients will swear by local honey, and I don't doubt their experience, but medically I can't explain it nor recommend it Dr Sophie Farooque Dr Sophie Farooque, a consultant allergist at Imperial College Healthcare NHS Trust and one of the UK's leading allergy experts, says that while local honey may be 'delicious' and soothe a scratchy throat, there is little scientific evidence that it will reduce symptoms. 'The theory that honey may help stems from the idea that pollens contained in honey will desensitise you,' she says. 'However the pollen in honey is from flowers and not from the pollen that causes hay fever, which is from tree, grass and weed pollens.' 4 Many of us are plagued by constant sneezing when the pollen count is high Credit: Getty A 2002 study by the University of Connecticut compared taking a tablespoon of locally produced, unfiltered honey with a tablespoon of nationally produced pasteurised honey, and honey flavoured corn syrup (the placebo) in patients with hay fever. None of the three groups noticed a reduction in the symptoms. Further research in Malaysia evaluated 40 patients with hay fever and divided them into two groups. Half ate honey and half did not. 'Those who consumed the honey noticed a very slight reduction in symptoms compared to those that didn't, but participants had to eat a jar a week every day for months and the pollen in Malaysian honey will be different to the UK,' Dr Farooque adds. 'Some patients will swear by local honey, and I don't doubt their experience, but medically I can't explain it nor recommend it. 'There isn't good data and scientifically, it doesn't make sense. 'If patients want to go drug-free then saline rinses have far stronger evidence and I often suggest these. 'Of course eat honey for pleasure, but not in the belief that by doing so you are desensitising yourself and reversing the common immunological processes that cause seasonal allergies. It's a myth.' Hay fever first aid kit Analyse your symptoms and find the best medication kit for you... Antihistamines Antihistamines (cetirizine or loratadine) work by blocking histamine in the body, which is released when the body detects something it thinks is harmful. Histamine causes blood vessels to expand and the skin to swell, but in people with hay fever, also causes an allergic reaction. That's the watering eyes, blocked nose, rashes and so on. Max Wiseberg, airborne allergens expert and creator of HayMax, says that many antihistamines are available on prescription, such as Telfast, which you can see your GP for or get through an online doctor, such as LloydsPharmacy. Telfast, and other prescription-only antihistamine tablets, work in the same way as over-the-counter antihistamines, but are stronger and intended to help with more severe symptoms. 'Get your prescription in advance of the season so you have your medication in time to start taking it at the right time,' he says. 'Some are best taken at least one month before the hay fever season starts." Nasal sprays A nasal spray can be effective in controlling congestion and stuffiness. Pharmacists can advise on nasal sprays (sodium cromoglicate, ipratropium bromide or decongestant), and eye drops, too. Nasal sprays can also help with other symptoms of hay fever 'because the medicine is targeted directly to the nose, which is where the vast majority of allergens enter the body', Max says. Independent pharmacist Rita Ghelani says: 'Try Xlear nasal spray, which contains xylitol, and has anti-bacterial properties and keeps the nasal lining moist. 'If symptoms are more severe, then try an anti-inflammatory nasal spray – sometimes referred to as a steroid nasal spray – which can take a few days to work. 'Start with one that contains beclomethasone, which is used twice a day, in the morning and at night.' Rita also advises cleaning the nose with a saline nasal spray before a steroid spray, saying: 'It will remove sticky mucus from the nasal passage, thus improving the effectiveness of the medication.' Eye drops If itchy eyes are your primary concern, Rita says: 'Try using sodium cromoglicate eye drops. "These make the eyes less sensitive to allergens such as pollen and reduce irritation. "They need to be used four times a day to keep the levels of the active ingredient high enough to be effective. "Keep using them even if symptoms improve. 'Using a good eye drop to lubricate the eyes may also help with dry eyes during the summer months.' While it might not help with your hay fever sniffles, honey does of course have other health benefits. Researchers at the University of Oxford found it can effectively relieve cough and cold symptoms. It also contains vitamins, minerals, enzymes and phytochemicals, which are anti-inflammatory and contain cancer-fighting antioxidants. But that doesn't mean it's good for everyone, as it's also very high in sugar. Dietitian Emma Shafqat said one tablespoon contains around 6g, so she recommends consuming it 'in moderation'. Excess sugar intake can contribute to tooth decay, weight gain and blood sugar spikes, so people with diabetes should take particular care. Emma added that honey should not be given to children under the age of one as there is a risk of botulism - a rare but serious condition where the body's nerves are attacked by a toxin. MY TEST 4 The Sun's Lynsey Hope tested local honey for a week Credit: Supplied HAVING suffered from hay fever since I was a teenager, I was keen to put this theory to the test. While the evidence is scant, lots of people swear by honey so I was hopeful it might have some effect. First of all, I had to work out how much to take. Researchers recommend around 1g per kilogram of body weight daily. For a person weighing 80kg, this is four tablespoons a day. I weigh about 60kg so that means around 2.8 tbsp. That's quite a lot and I was concerned about the extra sugar in my diet. But if it could stop the itchy eyes and sneezing, I was happy to give it a go! I bought a jar of Kentish honey from a farm shop near me. It wasn't cheap, costing a whopping £8.45. I started taking some in the morning with breakfast and stopped taking my antihistamines. Quercetin is a flavonoid found in apples, onions and berries. It has anti-inflammatory and antihistamine-like effects Dr Helen Wall I definitely loved having it in my porridge, but I'm not sure it had any effect. The pollen count was exceptionally high on the week of the test and my itchy eyes and sneezing continued as normal. I struggled to sleep because of it too and after seven days, I had to go back on the antihistamines as I looked as though I'd been crying. I admit to being disappointed. I'd far rather have taken honey to ease my symptoms than medication. But it just didn't do the job. 4 Scientists say local honey likely won't help treat your itchy eyes Credit: Getty DO ANY NATURAL REMEDIES WORK? SO honey doesn't work, but what else can you try? Nasal irrigation is the 'strongest contender' for a natural hay fever remedy, according to Dr Wall. She says a saline rinse may flush out allergens and reduce congestion. As a treatment, it is safe and low risk. But there are other options to try. 'Quercetin is a flavonoid found in apples, onions and berries,' Helen says. 'It has anti-inflammatory and antihistamine-like effects. 'Again there is limited evidence in humans but there have been some positive results in reducing nasal symptoms in particular, and these are foods which are good for you anyway.' Some studies have also found spirulina (blue-green algae) may work as a treatment. It's thought to reduce allergic rhinitis symptoms and it's an anti-inflammatory and an antioxidant. A 2018 Chinese study also recommended acupuncture as an effective treatment, particularly for nasal congestion and sneezing.
