Weightlifting

The benefits of lifting weights are numerous; Increases in strength and muscle size, muscular endurance, bone density, resting metabolic rate, weight loss, and weight management. Increase in good cholesterol, posture, and flexibility (Britannica)

In general, lifting weights for 30 minutes burns between 90 and 126 calories. Vigorous weight lifting, may burn between 180 and 252 calories per 30 minutes. 

Comparatively, 30 minutes of walking burns 100 to 300 calories. Elliptical 170-320. jogging 220-400. Remember, the individual with the heavier body weight will have a greater caloric burn with cardio, while weight lifting caloric burn rates deviate far less. 

An individual doing 30 minutes of moderate weight lifting will burn as many calories as many low impact cardio workouts. Aggressive weight lifting may actually exceed cardio. This fact is surprising for many people seeking caloric burn. 

Finally, when performing a weight lifting routine  the order of operations is everything. Randomly trying different movements without any preset plan will produce minimal results 

One should know what muscle group they are attempting to work, and what the optimal time is between sets. Proper form, working a muscle group repetitively and proper rest between successive sets will create more effective routines. 

There is a best way to do everything in life weight lifting is no different . Gathering information , and having a plan prior to beginning a workout is key to success