High vs low-calorie burning exercises: Which are better?

Understanding the pros and cons of high-calorie versus low-calorie-burning exercises can help you create a balanced, effective workout routine suited to your goals and lifestyle.

High-calorie-burning exercises, such as running, swimming, and HIIT (high-intensity interval training), contribute to a more significant calorie deficit in a shorter time. Yet, as Shazia Shadab, Head of Physiotherapy at Cloudnine Group of Hospitals in Bengaluru, Jayanagar, explains, weight loss is ultimately determined by the balance of calorie intake, energy expenditure, and the individual’s metabolism. While high-intensity workouts can provide a quick burn, weight loss can still be achieved with lower-calorie-burning exercises, provided they’re done consistently.

“Creating a calorie deficit doesn’t necessarily mean you must engage in intense workouts daily,” noted Abhilasha V., Chief Clinical Nutritionist at the Cloudnine Group of Hospitals in Bengaluru. “Lower-calorie-burning activities, combined with a balanced diet, can also help individuals maintain a calorie deficit over time.” By choosing manageable and enjoyable activities, individuals are more likely to stick to their routines without facing burnout or injury.

Shadab highlights that many people succeed more with low-calorie-burning exercises, such as walking, stretching, or gentle yoga. These activities are typically low-impact and easier on the joints, making them sustainable for everyday practice without the risk of overexertion.

“When we think about long-term health and weight loss, regular activity is essential. High-calorie-burning exercises are effective, but they may not be feasible for everyone daily,” she said. Frequent, lower-intensity activities allow individuals to accumulate calorie burn steadily over time, which can be more manageable and lead to gradual weight loss without the strain often associated with high-intensity workouts.