Whether you're running, strength training or kayaking, no mater what your workout is, in order to receive the most caloric burning benefits (among others) do it at a high intensity.
Doing any of these activities (unless you are doing it for leisure) at a higher intensity will keep your heart rate elevated for a longer period of time, and therefore burn more calories and challenge your muscles more.
This can increase your post-exercise calorie burn, but maybe even more importantly it can increase your VO2 max, which is a common indicator that your cardiovascular endurance is also increasing!
Improving your cardiovascular health should be a priority because it can be implicated in things like heart disease. So keep up the intensity, your heart will thank you for it!
Josh Anderson is an AFAA Certified Personal Fitness Trainer and the CEO of Always Active Athletics.