When deciding which exercises to include in your routine, it is essential to consider the type of movement involved. The simpler the movement, the fewer calories you’ll burn. On the other hand, the more complex the movement, the more calories you will burn.

Simply stated, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise, giving you a more intense workout.

The leg extension machine uses a simple, isolated movement to work the quadriceps. You’re in a seated position moving only your knee joint. There isn’t much involvement, if any, from other muscles, and it doesn’t burn very many calories.

Now let’s look at a free-weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (a barbell across your shoulders, a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90-degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement.

How many muscles did you utilize while performing the lunge? Probably too many to count.

You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, and supporting muscles in your shoulders, arms, and back—to name a few. You also raised your heart rate and kicked your metabolism into high gear. That’s what I call a great exercise.

Other ways to increase the intensity

Complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so, perform two or more exercises in a row and then rest briefly.

Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. Choose similar but opposite motions to find exercises that complement one another, such as a chest press and a row.

The key to finding the best exercise is to find the ones that bring your workout intensity to a new level.

I’d be shortchanging you if I named any exercise as the best. It is a combination of changing your workouts, using interval training, and even some good old cardio that will ultimately see you to your goal.

These methods will help you burn more calories, increase your metabolic rate, and stimulate the production of more fat-burning and muscle-toning hormones. Of course, there is more involved in achieving your fitness goals. You need to incorporate fat burning into your routine. You need to challenge yourself during workouts consistently. You need to take control of your eating habits and get your diet dialed in.

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