Best Daily Burn Workout For Weight Loss

Want to get the most out of your workout? That’s great! We’re going to help you do that.

We know that sometimes, it can be hard to find time for a workout, especially if you don’t have any equipment at home or you don’t feel like going outside. So we’ve put together this workout for weight loss that you can do inside—and it only takes 20 minutes!

This workout will get your heart rate up and burn fat while also making sure that your muscles are getting the exercise they need. Because when you’re trying to lose weight, it’s important not just to burn calories but also to build muscle so that your body can keep burning calories even when you aren’t working out.

Right here on Buy and Slay, you are privy to a litany of relevant information on benefits of strenuous exercise and how to add it to your workout, workouts to lose belly fat, workouts for losing weight and toning, and so much more. Take out time to visit our catalog for more information on similar topics.

Best Daily Burn Workout For Weight Loss

Daily Burn is a set of different coaching programs available for streaming on-demand. It covers various easy and challenging workouts, from at-home cardio and weight loss exercises to yoga routines, running, and high-intensity interval training (HIIT).

Qualified personal trainers put together the workout programs.

And because the fitness level of people could be quite different, the company has made it easy to match exercises to your current fitness.

Within the membership service, you first start by answering a few questions about your personal stats and goals. You then set how many times you would want to do exercises per week, and you’re ready to go.

Whether you plan on training every day or just twice a week, the company says that it will recommend a selection of exercises to suit your needs.

Let’s take a look.

How Does Daily Burn Work?

dailyburn exercises

Daily Burn works by providing you with a membership service that allows you to take fitness classes on-demand no matter where you are in the world.

The company has chosen to break the service into four Daily Burn workouts involving entirely different goals.

Let’s start with the one we were interested in the most.

1 – At Home

bulding a gym at home

The first thing you need to do is install the app.

The app can be installed on different devices:

  • Your phone
  • Your tablet
  • Your TV

There seems to be a large variety of Daily Burn workouts available, with the website stating that there are thousands of workout videos to choose from. The fitness program also caters to different workout styles.

A lot of customer comments said that they particularly enjoyed the Daily Burn 365 workouts.

What is The Daily Burn 365?

The Daily Burn 365 was initially designed as a group workout that targets your whole body, one of the most effective ways to lose weight.

But, if you want more specific and personalized workouts, they also offer you a selection of recommendations based on your personal goals.

2 – Running

man running near concrete building during daytime

Daily Burn’s Running app claims to give you a detailed training plan.

For each run you go on, you’ll be given one of many goals that include:

  • Easy run
  • Speed training
  • Walk, jog, and run intervals
  • Endurance runs

Before you start your run, just plug in your headphones and listen to the audio workouts from your digital coach. Optionally, you can pump yourself up with protein powder or a pre-workout supplement to get the best results.

These prompts for audio workouts really did get me going and helped me maintain the right pace from start to finish.

3 – Yoga

Group of Woman Doing Yoga

The Daily Burn Yoga app gives you a digital personal trainer to gradually introduce yoga workouts.

In the app, you can choose between different workout videos, depending on what area you want to target: 

  • Flexibility
  • Strength
  • Overall fitness

We found that the instructors took the time to explain the moves, but a beginner might struggle a little with the more advanced techniques.

4 – HIIT


The app creates a personal workout plan with videos based on your goals and fitness level.

Based on the user’s comments, the Black Fire 60 day program, made by personal trainer Bob Harper is one of the favorites.

But, it is important to note that this program is not beginner-friendly because it is intense from the start.

If you are a beginner, it would be better to pick one of the entry-level fitness programs first.

“An entire HIIT workout may be as short as 15–20 minutes, but it provides a wide range of benefits. Its short duration can make it a convenient and effective choice for people who find it difficult to commit to longer sessions.” -Beth Sissons, Health and Fitness Writer

Daily Burn Pros and Cons

pros and cons sign

Since this app offers two versions, a free and a premium one, as part of our testing, we set up a premium account on all apps. We went through different classes at various levels, but it’s important to note that all the basics included in the free version were also covered in this review. The fitness program also caters to different workout styles.

We then compared our findings with the official Daily Burn website reviews and user comments we read in Facebook groups.

  • Users find it easy to get on the proper routines to download or stream
  • The recommended suggestions were a good match for many people
  • Users loved the fact that you could stream the videos directly to your smart TV as well


  • Easy to use streaming workout program with access 24 hours a day
  • Available for download on smartphones, tablets, TVs, and laptops
  • Contains an extensive workout program library for a better variety


  • Limited integration with wearable fitness trackers
  • No features to track your diet or calorie intake
  • It can be a bit pricey if you want to install multiple exercise apps on premium subscriptions

Daily Burn Disadvantages

Inability to Connect the App to Fitness Devices

We thought the price was slightly high because of the lack of integration with wearable fitness devices, such as Fitbit or a smartwatch.

These devices are good for helping you track your movements and energy levels, and they can also monitor your heart rate.

Inability to Track Your Food Intake

Another thing that we thought would be nice to be integrated into the app is tracking your food intake.

That way, you can get a complete picture of whether your energy intake and output are at a balanced level necessary for weight loss.

Benefits of Strenuous Exercise and How to Add It to Your Workout

Whether you’ve hit a workout plateau or you’re just ready to turn things up a notch, adding more strenuous exercise — also known as high-intensity exercise — to your overall fitness routine is one way to increase your calorie burn, improve your heart health, and boost your metabolism.

However, to do it safely and effectively, there are some guidelines you should follow. Keep reading to learn more about the benefits of vigorous exercise and how to safely dial up the intensity of your workouts.

What is considered strenuous exercise?

When it comes to exercise, the intensity of how hard you work out is just as important as the duration of your exercise session. In general, exercise intensity is divided into three categories:

  • low
  • moderate
  • vigorous or strenuous

For an activity to be vigorous, you need to work at 70 to 85 percent of your maximum heart rate, according to the American Heart Association. Examples of vigorous exercise include:

  • running
  • cycling at 10 mph or faster
  • walking briskly uphill with a heavy backpack
  • jumping rope

Low to moderate exercise is easier to sustain for longer periods since you work below 70 percent of your maximum heart rate and, sometimes, well below that level.

To reap health benefits, the Physical Activity Guidelines for Americans recommends that people age 18 and older get one of the following:

  • 150 minutes of moderate-intensity aerobic activity per week
  • 75 minutes of vigorous aerobic activity per week
  • combination of both types of activity spread throughout the week

Strenuous exercise vs. moderate exercise

Increasing your exercise intensity is fairly simple to do. You can still participate in your favorite activities — just at a more vigorous pace.

One of the benefits of more strenuous exercise is that you can reap the same rewards as moderate-intensity exercise but in less time. So, if time is of the essence, doing a more strenuous 20-minute workout can be just as beneficial as doing a slower 40-minute workout session.

Here are some examples of strenuous vs. moderate exerciseTrusted Source.

Moderate intensityStrenuous intensity
bicycling at less than 10 mphbicycling at more than 10 mph
walking brisklyrunning, or hiking uphill at a steady pace
jog-walk intervalswater jogging/running
shooting baskets in basketballplaying a basketball game
playing doubles tennisplaying singles tennis
raking leaves or mowing the lawnshoveling more than 10 lbs. per minute, digging ditches
walking stairsrunning stairs

Benefits of vigorous exercise

Besides being more efficient, turning up the heat on your fitness sessions can benefit your health in a variety of ways. Let’s take a closer look at some of the evidence-based benefits of a higher intensity workout.

  • Higher calorie burn. According to the American Council on Exercise, working out at a higher intensity requires more oxygen, which burns more calories. It also contributes to excess post-exercise oxygen consumption (EPOC) or the “afterburn effect” that allows you to continue burning calories even after you finish working out. This means your metabolism will stay elevated for longer after a vigorous exercise session.
  • More weight loss. A higher calorie burn and an elevated metabolism will help you lose weight more quickly than doing low- or moderate-intensity exercise.
  • Improved heart health. According to a 2012 study, high- and moderate-intensity exercise appears to offer low chance of cardiovascular events, even in those with heart disease. Cardiovascular benefits may include improvements in:
    • diastolic blood pressure
    • blood sugar control
    • aerobic capacity
  • Improved mood. High-intensity exercise may also boost your mood. According to a large 2015 study that analyzed the data of more than 12,000 participants, researchers found a significant link between strenuous exercise and fewer depressive symptoms.
  • Lower risk of mortality. According to a 2015 study, researchers found that vigorous activity may be key to avoiding an early death. The study, which followed 204,542 people for more than 6 years, reported a 9 to 13 percent decrease in mortality for those who increased the intensity of their exercise sessions.

How to measure exercise intensity

So, how do you know for sure that you’re exercising at a strenuous level? Let’s look at three ways to measure the intensity of your physical activity.

1. Your heart rate

Monitoring your heart rate is one of the most reliable methods for measuring exercise intensity. Exercising at 70 to 85 percent of your maximum heart rate qualifies as vigorous exercise intensity.


Your maximum heart rate is the fastest your heart can safely beat. To find out what your maximum heart rate is you need to subtract your age from 220. For example, for a 40-year-old person:

  • 220 bpm (beats per minute) minus age
  • 220 – 40 = 180 bpm

To work out at a vigorous pace, you’ll want to exercise within 70 to 85 percent of your maximum heart rate. For example:

  • 180 x 0.70 (70 percent) = 126
  • 180 x 0.85 (85 percent) = 153

For a 40-year-old person, a vigorous training range is 126 to 153 bpm.

You can check your heart rate while you’re working out by wearing a heart rate monitor or taking your pulse.

2. The talk test

The talk test is one of the easiest ways to measure exercise intensity.

  • If you find it difficult to carry on a conversation, you’re probably working out at a vigorous or strenuous pace.
  • If you can talk fairly easily with some breathlessness, you’re likely exercising at a moderate pace.
  • If you find it easy to sing out loud, your pace may be too slow. To get more benefits from your workout, you may want to consider picking up the pace.

3. Rate of perceived exertion (RPE)

The rate of perceived exertion (RPE) scale is a subjective measure of exercise intensity.

When using RPE, you’ll pay attention to your heart rate, breathing, and muscle fatigue, and rate your exertion level based on a scale that ranges from 1 to 10. No exertion is rated as a 1 and maximum effort is rated as 10.

To be considered vigorous, an activity should meet or exceed a level of 6 to 7, which is considered hard on the RPE scale. This includes jogging, biking, or swimming. Running without stopping is ranked as 8 to 9 on the RPE scale.

How to add vigorous activity to your workout

Adding strenuous activity to your weekly workout routine requires some careful planning. Fortunately, many of the activities that you do at a moderate level can easily be performed at a higher intensity.

One way of incorporating vigorous aerobic activity into your routine is to do a high-intensity interval training (HIIT) workout. This type of workout combines short bursts of intense activity — typically performed at 80 to 95 percent of your maximum heart rate — with recovery periods at 40 to 50 percent maximum heart rate.

To sustain this level of training, consider following a 2:1 work to rest ratio. For example, a treadmill workout or outdoor running session could include:

  • running at 9 to 10 mph for 30 seconds
  • followed by walking at 3 to 4 mph for 60 seconds
  • alternating this work-to-rest ratio for 20 to 30 minutes

Playing a fast-paced sport like soccer, basketball, or racquetball is another effective way to add strenuous activity to your fitness routine. Participating in cycling classes or swimming laps are other ways to build more strenuous exercise into your workouts.

Safety tips

Before you turn up the intensity on your workouts, it’s important to keep the following safety tips in mind.

Check with your doctor

If you have a health condition or you haven’t been active in a while, make sure you talk to your doctor before you start a high-intensity exercise routine. Your doctor can advise you on a safe level of exercise or how to become more active in the safest way possible.

Build up the intensity slowly

Going from low- or moderate-intensity workouts to vigorous exercise requires time and patience. While you may be ready to jump in with both feet, the safest way to add more vigorous exercise is to do it in bite-size increments. Pushing yourself too quickly can result in injuries and burnout.

For example:

  • Week 1: Swap out one moderate-paced cardio session for a HIIT workout.
  • Week 2: Swap one moderate-paced session with a HIIT workout, and also add a circuit strength training session to your weekly routine.
  • Week 3 and 4: Repeat weeks 1 and 2 before you start adding more high-intensity exercise to your weekly routine.

It’s also a good idea to space out your vigorous workouts throughout the week. Try not to do two strenuous sessions back-to-back.

Don’t forget the recovery time

Your body requires more time to recover from a vigorous workout compared to a low- or moderate-intensity session.

To help your body recover, make sure to always include a cooldown and stretch routine after strenuous physical activity.

Stay hydrated

Staying hydrated is especially important when you’re exercising hard. Not drinking enough fluids can affect the quality of your workout and make you feel tired, lethargic, or dizzy. It may even lead to headaches and cramps.

The bottom line

Turning up the intensity of your workout sessions can be an effective way of boosting your overall health and fitness. It’s also an easy way to save time when trying to fit a workout into your day.

To play it safe, always start slow and pay attention to how your body feels.

While vigorous exercise offers many health benefits, it’s not appropriate for everyone. If you have a health condition or you haven’t been active in a while, make sure to talk with your doctor before working out at a more strenuous level.

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