Looking for exercises that burn the most calories fast? It’s all about finding the exercises that really get your heart pumping. Whether you’re trying to lose weight or just want a killer workout, knowing which moves help you burn the most can make all the difference. Keep in mind, how many calories you burn depends on factors like your body type, fitness level, health conditions, and workout intensity. In this post, we’re breaking down 10 exercises that torch calories—and how your individual body conditions can impact your results. Let’s dive in and find the best ways to maximize your workout!
A quick overview of the top calorie-burning exercises
| Exercise | Calories Burned per Minute | Calories Burned per Hour |
|---|---|---|
| Running (at moderate pace) | ~8-12 calories | ~480-720 calories |
| Cycling (moderate) | ~6-10 calories | ~360-600 calories |
| Swimming | ~7-12 calories | ~420-720 calories |
| Rowing | ~8-10 calories | ~480-600 calories |
| Boxing | ~10-13 calories | ~600-780 calories |
| HIIT (High-Intensity Interval Training) | ~10-17 calories | ~600-1000 calories |
| Soccer | ~7-10 calories | ~420-600 calories |
| Roller Skating | ~6-8 calories | ~360-480 calories |
| Jump Roping | ~10-15 calories | ~600-900 calories |
| Strength Training | ~5-8 calories | ~300-480 calories |
Now that you have a quick overview of the top calorie-burning exercises, let’s dive deeper into how each of these workouts can help you maximize your results.
1. Running
Running is often one of the most efficient exercises for burning calories. It’s a high-intensity workout that engages multiple muscle groups and can be adapted to various fitness levels. Whether you’re jogging or sprinting, running is a great calorie-burner.
- Calories Burned: Approximately 8-12 calories per minute, 480-720 calories per hour.
- Why It Works: Running involves constant movement and a high effort, especially when you vary your pace or run uphill.
Tips for Maximizing Calorie Burn:
- Pace: Increase your speed for more intense calorie burn.
- Intensity: Try interval training by alternating between sprinting and jogging for an extra calorie boost.
In some cases, running may not be the best choice, especially if you’re carrying extra weight or have joint issues. High-impact activities can put strain on your joints, potentially causing discomfort or injury. In these cases, consider lower-impact alternatives like walking, cycling, or swimming, which can still provide great calorie burn without as much strain.
2. Cycling
Cycling, whether outdoors or on a stationary bike, is a great low-impact cardiovascular workout. It’s particularly useful for people who want to work on their lower body strength while burning calories.
- Calories Burned: Approximately 6-10 calories per minute, 360-600 calories per hour.
- Why It Works: Cycling works your legs, glutes, and core. The intensity of your ride can vary, which will affect your calorie burn.
Tips for Maximizing Calorie Burn:
- Intensity: Increase your resistance or cycle at a higher speed.
- Intervals: Adding intervals of fast cycling followed by recovery will increase your total calorie burn.
3. Swimming
Swimming is one of the best full-body workouts you can do. Whether you’re swimming the freestyle or butterfly stroke, you’ll engage nearly every muscle group, making it a great calorie-burner.
- Calories Burned: Approximately 7-12 calories per minute, 420-720 calories per hour.
- Why It Works: The resistance of the water makes each movement more challenging, helping you burn more calories while improving strength and endurance.
Tips for Maximizing Calorie Burn:
- Stroke: The butterfly stroke burns the most calories, while freestyle is also highly effective.
- Speed: Increase your swim speed or try swimming intervals for higher calorie expenditure.
4. Rowing
Rowing is an excellent low-impact full-body workout that targets your arms, back, legs, and core. It provides both cardiovascular and strength training benefits, making it a great calorie-burning exercise.
- Calories Burned: Approximately 8-10 calories per minute, 480-600 calories per hour.
- Why It Works: Rowing involves large muscle groups and offers a great combination of aerobic and strength training.
Tips for Maximizing Calorie Burn:
- Power: Rowing at a higher intensity with more power increases calorie burn.
- Consistency: Maintaining a steady rhythm with minimal breaks can maximize your calorie expenditure.
5. Boxing
Boxing is a high-intensity sport that combines strength and cardio. The constant movement and rapid punches create an effective calorie-burning workout that also builds strength and endurance.
- Calories Burned: Approximately 10-13 calories per minute, 600-780 calories per hour.
- Why It Works: The fast-paced nature of boxing keeps your heart rate elevated and provides a full-body workout that targets both your upper and lower body.
Tips for Maximizing Calorie Burn:
- Intensity: Increase the power and speed of your punches or incorporate footwork for added effort.
- Interval Training: Incorporate quick bursts of intense punching with periods of active rest.
6. HIIT (High-Intensity Interval Training)
HIIT is a popular workout that alternates short bursts of intense exercise with periods of rest. It’s a highly efficient way to burn calories in a short amount of time. To explore the benefits of HIIT and learn how to get started, check out our High-Intensity Interval Training: A Complete Guide article.
- Calories Burned: Approximately 10-17 calories per minute, 600-1000 calories per hour.
- Why It Works: The high-intensity intervals cause your body to burn a significant amount of calories both during the workout and in the hours after, due to the afterburn effect (EPOC).
Tips for Maximizing Calorie Burn:
- Intensity: Push yourself during each high-intensity interval and use minimal rest in between.
- Variety: Mix up the exercises in your HIIT workout to target different muscle groups.
7. Soccer
Soccer is a dynamic and fast-paced sport that involves running, sprinting, and quick changes in direction. It’s an excellent workout for burning calories and improving cardiovascular health.
- Calories Burned: Approximately 7-10 calories per minute, 420-600 calories per hour.
- Why It Works: The constant movement and short sprints keep your heart rate elevated, making it an excellent calorie-burning activity.
Tips for Maximizing Calorie Burn:
- Position: Play as an active player (forward or midfielder) to burn more calories compared to other positions.
- Intensity: Increase your pace during the sprints and make more dynamic movements.
8. Roller Skating
Roller skating is a fun way to get your heart pumping while working your legs, core, and glutes. It’s a great cardiovascular exercise that’s easy on the joints.
- Calories Burned: Approximately 6-8 calories per minute, 360-480 calories per hour.
- Why It Works: Roller skating engages your leg muscles while providing a steady cardiovascular workout.
Tips for Maximizing Calorie Burn:
- Speed: Skate faster or add intervals of increased speed for higher calorie expenditure.
- Hills: Try skating on inclines or uphill to add resistance and burn more calories.
9. Jump Roping
Jump roping is a highly effective cardiovascular workout that burns a lot of calories in a short amount of time. It’s an excellent way to improve coordination while torching fat.
- Calories Burned: Approximately 10-15 calories per minute, 600-900 calories per hour.
- Why It Works: The quick pace and constant movement of jump roping keep your heart rate elevated, making it one of the most effective calorie-burning exercises.
Tips for Maximizing Calorie Burn:
- Speed: Jump faster and increase the intensity by incorporating tricks like double unders.
- Duration: Aim for longer sessions to increase the overall calories burned.
10. Strength Training (Weightlifting)
Strength training, or weightlifting, builds muscle and increases metabolism, which leads to more calories burned over time, even at rest. Though it’s not as high-intensity as some other exercises, it still contributes to significant calorie burn.
If you’re a beginner and unsure where to start with strength training, check out our Beginner’s Strength Training Routine at the Gym for a simple, effective workout to kick off your fitness journey.
- Calories Burned: Approximately 5-8 calories per minute, 300-480 calories per hour.
- Why It Works: Building muscle increases your resting metabolic rate, so you continue burning calories even after the workout.
Tips for Maximizing Calorie Burn:
- Intensity: Lift heavier weights with fewer reps to increase calorie burn.
- Rest: Minimize your rest periods between sets to keep your heart rate elevated.
Don’t Skip Your Warm-Up and Stretching!
Before starting any exercise, whether it’s cycling, running, or strength training, it’s essential to warm up and stretch. Warming up prepares your muscles and joints, while stretching enhances flexibility and reduces the risk of injury. Be sure to incorporate these important steps into your workout routine. To learn more about the difference between dynamic and static stretching, check out our Dynamic vs. Static Stretching: Why You Need Both article.
Conclusion
These 10 exercises are some of the most effective ways to burn calories, whether you’re looking for a full-body workout or something that targets specific muscle groups. Keep in mind that factors like workout intensity, duration, and your personal fitness level can affect the number of calories you burn. The more consistent and intense your workouts, the more likely you are to achieve your fitness goals.
Before beginning any new exercise program, it’s a good idea to consult with your doctor. Additionally, a personal trainer or physical therapist can provide tailored advice to ensure you’re working out in a safe and effective manner.
References:
Mayo Clinic. Exercise: 7 benefits of regular physical activity. Mayo Clinic, 2020.
Harvard Health Publishing: Calories Burned in 30 Minutes for People of Three Different Weights. Harvard Health Publishing, 2021.
Centers for Disease Control and Prevention (CDC). Physical Activity Guidelines for Americans, 2nd Edition. CDC, 2021.
