When researchers at the University of Southern Maine used an advanced method to estimate energy expenditure during exercise, they found that weight training burns as many as 71 percent more calories than originally thought. In fact, the researchers calculated that performing just one circuit of eight exercises can expend up to 231 calories. The more muscles you work, the more calories you’ll burn, says study author Christopher Scott, Ph.D. Maximize the number of muscle fibers you activate in each set by performing a circuit in which you alternate upper-body movements with lower-body and abdominal exercises. This allows your upper-body muscles to rest while your lower-body muscles work, and vice versa—ensuring your best effort each set. Complete three full circuits of eight exercises and it’s likely you’ll burn as many calories as you would by jogging for 30 minutes.
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