Which workout burns the most calories in 30 minutes?
Caloric Expenditure of Aerobic, Resistance, or Combined High-Intensity Interval Training Using a Hydraulic Resistance System in Healthy Men
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Resistance training burned the fewest calories—despite being 'strength training.'
Most people assume lifting weights burns a lot of calories. But with long rest periods and eccentric movements, it’s surprisingly low-energy compared to HIIT.
Practical Takeaways
If you have only 30 minutes, do 20s all-out effort / 40s rest on a rower, bike, or burpees—this mimics HRS HIIT and likely burns the most calories.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Resistance training burned the fewest calories—despite being 'strength training.'
Most people assume lifting weights burns a lot of calories. But with long rest periods and eccentric movements, it’s surprisingly low-energy compared to HIIT.
Practical Takeaways
If you have only 30 minutes, do 20s all-out effort / 40s rest on a rower, bike, or burpees—this mimics HRS HIIT and likely burns the most calories.
Publication
Journal
Journal of Strength and Conditioning Research
Year
2015
Authors
P. Falcone, C. Tai, Laura R. Carson, J. Joy, Matt M. Mosman, Tyler R. McCann, K. Crona, Michael P. Kim, J. Moon
Related Content
Claims (5)
When doing a 30-minute workout on a hydraulic machine with short bursts of maximum effort, your heart beats much faster than when you're lifting weights, running, or biking at a steady pace.
When doing a high-intensity workout on a hydraulic machine, your body burns more sugar (carbs) for energy than when you lift weights, run, or bike at the same time.
People feel like they’re working much harder during a 30-minute hydraulic machine HIIT workout than during weightlifting, running, or biking, even though they’re resting part of the time.
Doing a 30-minute workout on a hydraulic machine with short bursts of all-out effort burns more calories than the same amount of time lifting weights, running on a treadmill, or riding a bike.
Resistance training is energetically inefficient in terms of total caloric expenditure due to predominant eccentric muscle actions and prolonged inter-set rest periods.