How To Burn More Calories Lifting Weights (Do These 3 Things)

How To Burn More Calories Lifting Weights (Do These 3 Things)

One of the biggest differences between weight lifting vs cardio is that while lifting weights is great for building muscle, it’s not so great if you’re looking to burn calories. In this video, I’ll explain how that affects your ability to burn fat and build muscle, and then cover how to burn more calories by covering three tweaks that you can make during your lifting workouts. By the end, you’ll end up with a full body weight training workout that you can get started with right away to burn fat.

Exercise alone is not very effective at losing fat if your diet is not under control. But with a proper diet, adding the right type of exercise to it can significantly speed up your results. When comparing weight lifting vs cardio, while resistance training doesn’t burn many calories compared to cardio, it does have one important advantage over the latter. Doing cardio alone can lead to a small amount of muscle loss.

This is important to note because muscle is what will help keep your metabolism high as you lose weight and will ensure you end up looking lean and muscular rather than just “skinny” after a diet. This means that, if you’re looking to burn fat and build muscle in the most optimal manner possible, a combination of resistance training with cardio is best. I’ll show you exactly how to do this with three tweaks and then give you an example workout that puts it into practice.

When it comes to how to burn more calories through weight lifting, the first tweak is with how much weight you’ll be lifting and how many reps you’ll be doing in your sets for each exercise. More specifically, research suggests that you can nearly double the number of calories you burn in a set by lifting lighter weights for more reps. However, although we can burn slightly more calories the lighter in weight we go, note that for the best muscle building results while still burning significantly more calories, a good recommendation is to use a weight that’s between 40-60% of the maximum weight you could lift for that exercise. For most people, this means choosing a weight that you could do around 15-30 reps with. Just remember, you still need to push yourself hard enough for this to be effective.

Tweak 2 to burn fat with weight training involves using the most muscle mass as possible within your workouts. Illustrating this is a 2017 study tested a variety of resistance training exercises and compared the calories burned. They compared several “isolation exercises” that only worked one small muscle at a time, to “compound exercises” that work several different muscles simultaneously. They found that lat pulldowns, which work several back muscles as well as the biceps, burned almost 20% more calories than bicep curls. Squats, which work the whole lower body, burn almost 35% more calories than leg extensions. We’ll apply this by filling our workout with big exercises that will work every single muscle of our body

Finally, the most important thing you can do to burn more calories is improve your time efficiency. How? You can do so by making use of a circuit style of training. Using this method will enable us to add more exercises and sets into our workout without having to stay in the gym any longer than normal. But we will want to be careful with the exercise selection to ensure we don’t compromise our gains by overworking the same muscle groups with not enough rest. Alright now that we’ve got the science down, let’s apply it into a workout that can be done either at a gym or even at home with just dumbbells.

The workout includes 3 circuits that each have 4 exercises. Within each circuit you will progress from one exercise to the next resting for only 15-20 seconds. Pick a weight that you could do somewhere between 15-30 reps with if you pushed hard. If you reach above 30 reps, then you know it’s time to use a heavier weight. Finally, if you’re a beginner, perform each circuit 2-3 times, intermediate 3-4 times, and advanced 4-5 times.

Circuit 1:
DB Bench Press → DB Row → DB Shoulder Press → Reverse Crunch

Circuit 2: Lower Body:
Goblet Squat→ DB RDL → DB Calf Raise → Weighted Crunch

Circuit 3: Full Body:
Reverse Lunges → Push Up→ DB Facepulls → Plank

You’ll get the most benefit from this workout if you implement it no less than 2 but no more than 4 times a week. That said, I wouldn’t use this style of workout if your main goal is to build muscle and improve your strength.

For those looking for an all in one step-by-step program that’s personalized specifically for your body and your fitness goals, you can take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:

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  1. Wraith on April 12, 2023 at 10:48 am

    Just do cardio bro running ain’t that hard u know

  2. Gregor Avril on April 12, 2023 at 10:50 am

    This works. I got 607 cal on my first try, even though I struggled to complete the full 3 sets. I’m adopting this!

  3. Miles Mares on April 12, 2023 at 10:53 am

    You do all of these on 1 work out?

  4. Ibrahim Abou Adela on April 12, 2023 at 10:54 am


  5. Jnpasi on April 12, 2023 at 10:54 am

    A 2011 study showed that 2011 study is too outdated by now.

  6. James Notbond on April 12, 2023 at 10:54 am

    I want to lose weight but I don’t know anything….

  7. Millennialmoney101 on April 12, 2023 at 10:57 am

    I love your videos! Great weight loss tips

  8. Wesman on April 12, 2023 at 10:58 am

    Battle rope and tire flips >>>

  9. MiniBassBooster on April 12, 2023 at 11:00 am

    Do you have stretch marks on your back?

  10. francisco colon on April 12, 2023 at 11:00 am

    My mistake I asked you to make this video and you already made it. I just found it thank you for making it

  11. Always Pooh on April 12, 2023 at 11:05 am

    As a sports scientist and lecturer in sports science, Jeremy is knowledgable, scientific and aware of individual needs. First class videos.

  12. нαlєƒσм нαвтємιcнαєl on April 12, 2023 at 11:07 am

    I had a really hard time to workout in a planned manner, but now I will push to the limits without any worry. Thank you very much for the best recommendation❣😂

  13. jenish dev on April 12, 2023 at 11:09 am

    I’m using 10kg dumbell, if I reduce it to 7kg after 3 months , whether my muscle gets reduced

  14. John Soria on April 12, 2023 at 11:10 am

    Fool you lose more weight and calories weight training

  15. María Arévalo on April 12, 2023 at 11:11 am

    I did it. It was horrible. Thank you so much ❤

  16. Wiz Kalesha on April 12, 2023 at 11:12 am

    This video would have been awesome if more time was spent breaking down the correct form of each exercise. Seeing you do each one for only 5 seconds wasn’t helpful for a complete beginner.

  17. Secan Lau on April 12, 2023 at 11:13 am

    Super set can help you burn more calories ?

  18. YetiBoop1312 on April 12, 2023 at 11:15 am

    Kettlebells are great for this. Just about every exercise you do with Kettlebells requires using the entire body to perform the exercise.

  19. etatauri on April 12, 2023 at 11:16 am

    I would love to try out circuit training, but this is really not feasible at a crowded gym. I constantly find myself about 20% of my training time waiting for equipment, dumbells and barbells to free up. And I would hate to be that guy at the gym hogging all the appropriate dumbells for my training for a long time.

  20. Junel Mar on April 12, 2023 at 11:16 am

    I really love your content

  21. Alex Spicer on April 12, 2023 at 11:17 am

    I eat between 4-4,500k of calories a day. Lift for two hours daily 6 days a wk and somehow I’m losing weight.

  22. moicus29 on April 12, 2023 at 11:18 am


  23. Ian on April 12, 2023 at 11:19 am

    Is it true or false that the body also burns calories in the hypertrophy phase rebuilding the micro tears in the worked muscles for the 24-48 hours after workout?

  24. grinte on April 12, 2023 at 11:21 am

    ok, gonna try this. last summer I just did biking, lost 10kg in 5 weeks. now I do heavy wheightlifting + biking, and it seems I dont lose wheight what I gained in winter.

  25. Gurosukuma on April 12, 2023 at 11:21 am

    Hi, I wanted to ask about the circuits? Should I do 3 of them daily or choose 1 out of 3?

  26. MALKAPUR RISERS on April 12, 2023 at 11:22 am

    Great workout, Thanks

  27. GJ on April 12, 2023 at 11:23 am

    Calories are based on HR.. so it’s not really dependent on the type of exercise, it’s dependent on how high your HR is doing each exercise. I like to limit my strength training to 30mins max, and I generally burn 150-200 cals. I prefer to use lighter weights, slower movement and higher reps

  28. Dr Mero on April 12, 2023 at 11:24 am

    Thank you so much Jeremy for the amazing video, Is this method suitable for cutting phase to burn more calories?

  29. Peter Trudel on April 12, 2023 at 11:24 am

    Superset your whole workout.
    Push moderate heavy weight
    Work hard and stay consistent
    This burns about 600 calories
    Then get the cardio in immediately
    After your workout I do 45 minutes
    On the treadmill at 4 speed and 10 inch incline. That’s 600 calories
    Eat your protein and fruits and veggies. That’s the code!!

  30. Muhammed Ganie on April 12, 2023 at 11:25 am

    Can you just cut the crap and tell us what to do please

  31. Nouton on April 12, 2023 at 11:25 am

    there is already study out that show it is not so much difference between cardio and lifting weight to burn kcal, because of it u can exercise 40min and do 15-20min cardio work super great

  32. Veteran sowhat on April 12, 2023 at 11:26 am

    Should you feel guilty about lifting weights afterward? Because you get really aggressive to lift a weight? It seems like "people," are always trying the ruin your focus, because it’s aggressiveness that helps you lift the weights? Should you feel guilty if you can do more weight then the person next to you? Should they call the police on you at the gym, when your work outs finished? How guilty should you feel or be for getting aggressive when you lift weights?

  33. Swapna Sandy on April 12, 2023 at 11:27 am

    Hi brother for beginners how many kg dumbbells buy for workout

  34. Ayelis on April 12, 2023 at 11:29 am

    But what’s more effective in the long run, just burning a few calories or improving RMR?
    I’ve got no core strength and can’t even bench a plate, so you’re saying I should just run and that will get me into shape?

  35. Wael Chorfan on April 12, 2023 at 11:30 am

    The study showing the advantage of more body fat burn, explains why using bycicles is a bless

  36. Emjay T Dee on April 12, 2023 at 11:31 am

    Hi Jeremy! I find your workout programs reliable man (among many others in the tube). Thanks a lot! 🙏🙏 I’m sharing your materials to my friends too.

    Btw, do you recommend this Circuit Workout to your Workout A/B program? A/B is MWF right? So can I do the circuits on T-Th? Is it value-adding. Thanks a lot.

  37. Andrew Thibodeaux on April 12, 2023 at 11:33 am

    I like 1 min rests

  38. demarcuscousins29 on April 12, 2023 at 11:34 am


  39. Raymond Schultz on April 12, 2023 at 11:36 am

    Great info and well put together. Thank you

  40. Walleye306 on April 12, 2023 at 11:36 am

    Hate that for diet all I can do rn is portion control.

  41. Iffi Ahmed on April 12, 2023 at 11:36 am

    Very informative video appreciated sir,

  42. Jeremy Ethier on April 12, 2023 at 11:40 am

    Hope you enjoyed this one! As mentioned in the video, these methods are not ideal if you’d like to prioritize building muscle and strength. But for those who are up for a challenge and looking for a way to burn more calories within their weights workouts without sacrificing gains, give this a shot! Here’s a link to the full article and workout we covered:

  43. Colton Robb on April 12, 2023 at 11:41 am

    Im confused I was planning on doing this everyday why no more than 4? Can I do other workouts on the other days still?

  44. Derora on April 12, 2023 at 11:41 am

    10:31… So that’s how Kratos got ripped

  45. jewelzyp on April 12, 2023 at 11:42 am

    I think this setup really suits people that really don’t like pure cardio. I have found that combo routines like this can be the most intense of all! 😂

  46. L Gonzales on April 12, 2023 at 11:43 am

    You said this is not suitable for building muscle, why is that?

  47. Sappy Singh on April 12, 2023 at 11:43 am

    That first sentence is the biggest load of shit ever so glad I didn’t watch the rest of the video

  48. moicus29 on April 12, 2023 at 11:44 am

    Holly rolly poley I’m outa shape😄.

  49. L.F.C For Life on April 12, 2023 at 11:46 am

    Healthy diet plays a part too, if one keeps doing this kind of exercise but eat lots of junkfood, it doesnt helps

  50. Mellie Purp on April 12, 2023 at 11:47 am

    Loved the content 🙂 thank you so much