Top 5 Gym Exercises That Burn More Calories Than Cardio
1. Squats: The King of CalorieSquats torch calories, build lean muscle, and trigger EPOC for all-day burn. Unlike cardio, they boost resting metabolism, delivering 15–20% more fat loss. Do 2–3 times weekly for strength, fat-burning, and long-term weight loss results.
2. Deadlifts: Full-Body PowerDeadlifts torch 400–600 calories/hour, build total-body strength, and ignite EPOC for hours of fat burn. Targeting glutes, hamstrings, back, and core, they outshine cardio. Add 3 sets weekly for muscle growth and lasting metabolism boosts.
3. Bench Press: Upper-Body BlastBench press burns 300–450 calories, builds chest, shoulders, and triceps, and elevates RMR long-term. With incline or dumbbell variations, it rivals cardio through EPOC, making it a time-efficient, fat-burning strength essential.
4. Pull-Ups or RowsPull-ups and rows torch 400+ calories in 30 minutes while building lats, biceps, and core. They boost fat burn like HIIT, enhance posture, and outpace steady cardio with lasting muscle-driven metabolism gains.
5. Overhead Press: Shoulder SculptorOverhead presses burn 300–500 calories, build shoulders, triceps, and core, and trigger EPOC for lasting fat burn. Standing presses boost full-body strength, outperforming cardio with functional, metabolism-boosting power.
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