9 Exercises That Burn the Most Calories

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Here’s what we’ve got for you today: 

• Stan Efferding discusses best nutrition practices for health and performance

• Our fitness experts dive into the best exercises for weight loss

• Wellness bodybuilder Tefani Sam Rahzi’s workout for stronger glutes

NUTRITION 

You Are What You Eat 

Proper nutrition is the foundation for looking, feeling, and performing your best. But what’s the difference between eating for health and eating for performance? IFBB Pro League bodybuilder and powerlifter Stan Efferding recently joined the 2023 World’s Strongest Man, Mitchell Hooper, to delve into the best nutrition strategies for both health and peak performance. 

Their discussion touches on key topics like choosing between white rice and brown rice for optimal complex carbs, taking post-meal walks to regulate insulin levels, the underrated benefits of yogurt as a nutritional powerhouse, and the power of the "Monster Mash" — a simple combination of rice, lean ground beef, egg whites, and vegetables designed to pack in clean, nutrient-dense calories.

Whether you want to boost your strength or simply maintain long-term health, this conversation offers practical and insightful advice on how tailored nutrition can help you achieve your goals.

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TRAINING 

Runner’s High 

As the new year begins, many set their sights on weight loss. While it’s no secret that diet and exercise are the foundation of success, the question remains: which exercises should you prioritize? Burning calories plays a crucial role in shedding pounds, so our experts have identified the best calorie-burning activities to help you reach your goals.

Unsurprisingly, running tops the list, thanks to its high energy demands. But if running isn’t your thing (you’re not alone!) or you’re searching for joint-friendly alternatives like swimming or resistance training, there’s an option for everyone.

Discover the nine most effective weight-loss exercises and learn how to seamlessly incorporate them into your fitness routine.

BODYBUILDING 

Glute Gains

A well-developed lower body is essential for success in the Wellness division, and that foundation begins with strong glutes. Wellness bodybuilder Tefani Sam Rahzi exemplifies this focus by dedicating intense effort to her glute training. Recently, she shared a glimpse into her targeted workout routine with her fans.

Her regimen includes four key isolation exercises: the abductor machine, hip thrusts, Bulgarian split squats, and cable glute kickbacks. She incorporates advanced techniques such as rest-pause training, drop sets, and partial reps to maximize effectiveness. She also utilizes specialized equipment like seat belts and ankle straps.

THE DROP SET 

Slay the Day 

• If you want to improve your pushing, pulling, and lower body power and conditioning simultaneously, you’ll want to add weight sleds to your equipment arsenal. Check out our review of the best weight sleds of 2025. 

• Do you hate running? Don’t fret! There are other ways to do cardio. Here are a personal trainer’s best alternatives to running for improved cardiovascular health and endurance. 

• A rule change may change the game of bodybuilding. See the IFBB Pro League’s statement on the “active memberships rule.”