Top 5 Exercises That Burn the Most Calories (and Complement GLP-1 Weight Loss)

🏃♂️ 1. Running

Why it works: Extremely high calorie burn per minute — up to 700+ calories/hour depending on speed and body weight.

Running, whether on a treadmill or outside, is one of the most efficient ways to torch calories fast.

• Moderate pace (5 mph): ~480–600 calories/hour
• Higher speed (8 mph): 800+ calories/hour
• No equipment needed

💡 Tip for GLP-1 users: If you’re early in treatment and still adjusting to appetite suppression, try brisk walking first and gradually work up to running.

🏊♀️ 2. Swimming

Why it works: Full-body resistance + cardio = high calorie burn and joint-friendly.

Swimming can burn between 400–700 calories/hour, depending on stroke and intensity.

• Great for overweight or joint-sensitive patients
• Builds cardiovascular endurance
• Works shoulders, core, legs, and back simultaneously

🧠 Bonus: Swimming is also shown to boost mood — helpful when adjusting to lifestyle changes on GLP-1s.

🚴 3. Stationary Biking (HIIT or Steady State)

Why it works: Highly adaptable — from low-impact recovery to calorie-scorching HIIT.

• Moderate pace: ~400–600 calories/hour
• Intense HIIT sessions: Up to 800+ calories/hour
• Great indoor option with minimal joint stress

🔁 Try a 20-minute interval session: 30 seconds sprint / 90 seconds rest × 8 rounds

🏋️ 4. Strength Training (with Short Rest Intervals)

Why it works: Less calories during the session, but more afterburn (EPOC).

• Lifting weights can burn 200–400 calories/hour
• Compound lifts (squats, deadlifts, rows) trigger higher calorie burn
• Builds muscle — which helps GLP-1 users avoid excessive lean mass loss

💪 Muscle = higher resting metabolic rate. This supports long-term fat loss even after stopping medication.

⛹️ 5. High-Intensity Interval Training (HIIT)

Why it works: Short bursts of all-out effort spike your heart rate and metabolism.

• Burn up to 600–900 calories/hour
• Combines strength and cardio
• Time-efficient (15–30 minutes)

Example:

• 30 seconds burpees → 30 seconds rest
• 30 seconds mountain climbers → 30 seconds rest
• Repeat for 15–20 minutes

🩺 HIIT is especially effective if you’ve hit a plateau or want quick results before an event or vacation.

📊 How to Choose the Right Exercise on GLP-1s

🧩 Start slow: Semaglutide and Tirzepatide may affect energy levels or cause nausea. Start with low-impact options like walking, biking, or yoga.
💧 Stay hydrated: Especially when exercising in the first 4–6 weeks of treatment.
⏱️ Aim for consistency: 3–5 workouts per week for 30–45 minutes is ideal.
🧠 Mix it up: Variety prevents boredom and maximizes calorie burn.

🚀 Final Thoughts from E-TeleHub

Whether your goal is to burn more calories, build muscle, or just feel better in your body — combining your GLP-1 therapy with intentional movement can speed results and improve long-term health.

Start where you are. Move more each week. And trust the process.

💬 Ready to lose weight with clinical support?

Thousands are getting better results with Semaglutide or Tirzepatide prescribed by licensed providers through E-TeleHub.

➡️ Start your weight loss consultation now

📚 Reference

This post was inspired by an article originally published on Healthline, medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, on exercise physiology and calorie expenditure. E-TeleHub has adapted the content for GLP-1 weight loss patients seeking science-backed fitness guidance.