12 Best Exercises to Burn Calories- There are a few exercises that burn more calories per hour than other exercises, including running, cycling, and HIIT workouts, which can help you meet your physical fitness goals.
If you want to burn maximum calories in your body then you can start running. Running burns the most calories per hour.
But if for some reason running isn’t possible for you, try other calorie-burning exercises like HIIT workouts, jumping rope and swimming. You can adjust these exercises according to your preference and fitness level.
How many calories you burn depends on several factors, including:
- Exercise duration
- speed
- intensity
Your weight and height
Generally, the heavier the weight you exercise, the more calories you burn during physical activity.
If you want to know the exact numbers, work with a personal trainer. They can determine your personal calorie burn during a workout.
Best exercises to burn body calories
The following table contains the top 12 calorie-burning exercises. This exercise burns the most calories per hour. Remember, this is an approximate listed calorie count. Your exact calorie burn depends on factors like intensity, duration, and your weight.
| Exercise/body weight | 125 lbs | 155 lbs | 185 lbs |
| Running | 652 | 808 | 965 |
| Water polo | 566 | 703 | 839 |
| Bicycling | 480 | 596 | 710 |
| Calisthenics | 480 | 596 | 710 |
| Circuit training | 480 | 596 | 710 |
| Jump rope | 453 | 562 | 671 |
| Stationary bicycling | 420 | 520 | 622 |
| Rowing machine | 420 | 520 | 622 |
| Aerobic dance | 396 | 492 | 587 |
| Swimming (casual) | 396 | 492 | 587 |
| Jogging | 396 | 492 | 587 |
| Hiking | 340 | 421 | 503 |
Under time pressure
You can do exercises that burn a lot of calories, even if you don’t have much time on your hands. The key is to focus on high-intensity workouts, which get your heart rate up quickly.
High-intensity interval training (HIIT) is a popular way to do this. It involves short bouts of exercise at an intensity greater than 70 percent of your aerobic capacity.
In the HIIT method, you alternate between 30 seconds of high-intensity exercise and 1 minute of rest. With this type of workout, you can burn a lot of calories in 30 minutes or less.
When you’re short on time, try these high-intensity workouts to burn lots of calories.
High knee exercises/running
High-knee running is a powerful cardio exercise. It increases your heart rate while strengthening your body. As a high-intensity exercise, high knee running is useful for burning calories in a short amount of time.
- Do this exercise:
- Run in place while lifting your knees as high as possible.
- Quickly pump your arms up and down.
- butt kick
Butt kicks are a cardio workout, just like running on the knees. You can burn calories fast in 30 minutes by kicking butt at high intensity.
- Do this exercise:
- Lift one heel toward your hip.
- Repeat with the other heel.
- Alternate your heels quickly while pumping your arms.
- mountain climber
Mountain climbers are a cardio exercise that doubles as a full-body workout. Since you have to use your entire body, you can burn a lot of calories in a short amount of time.
- This exercise can:
- Start in a straight position. Place your shoulders on your hands.
- Lift your right knee toward your chest.
- Go back to the previous position. Repeat with your left knee.
- Repeat this as quickly as you can.
Swimming
Swimming is a versatile and beneficial exercise that engages the entire body. It is a low-impact aerobic activity that can be enjoyed by people of all ages and fitness levels. Whether in a pool, lake, river, or ocean, swimming offers numerous health benefits.
Firstly, swimming is an excellent cardiovascular workout. It increases heart rate and improves circulation, which enhances overall cardiovascular health. The resistance of the water against the body also helps to build strength, particularly in the muscles of the arms, legs, shoulders, and core. Unlike many other forms of exercise, swimming is gentle on the joints due to the buoyancy of water, making it suitable for individuals with arthritis or joint pain.
Swimming also promotes flexibility and coordination. The range of motion required for different strokes helps to stretch and lengthen muscles, improving flexibility over time. Additionally, swimming engages various muscle groups simultaneously, providing a full-body workout. Regular swimming can help to tone muscles and increase muscle endurance.
Moreover, swimming is beneficial for respiratory health. It improves lung capacity and breathing efficiency, which can be especially beneficial for individuals with asthma or other respiratory conditions. The rhythmic breathing patterns required during swimming can also promote relaxation and reduce stress levels.
Lastly, swimming can be a fun and social activity. Whether swimming competitively, recreationally, or as part of a group class, it offers an enjoyable way to stay active and fit. It is a skill that can be learned at any age and can provide lifelong benefits for physical health and mental well-being.
Stationary cycling
If you have access to a stationary bike, try high-intensity cycling intervals. As a vigorous cardio workout, stationary cycling can burn a significant number of calories in 30 minutes.
Start with a five-minute warmup and alternate between one-minute pace and two-minute recovery intervals. On a scale of 0 to 10, your speed range should be a 7 to 9. Your recovery interval should be 5 to 6.
Speed run
Generally, running is the best calorie-burning exercise. But if you don’t have enough time to go for a run, you can shorten your workout to a high-intensity sprint. Your body will burn calories faster to fuel your workout.
Before sprinting, warm up with sprinting jacks or high-knee running.
Expenses at home
If you live at home and don’t have gym equipment, you can also do high-calorie-burning exercises at home.
The HIIT bodyweight workouts listed above can be done at home. Exercises like high knee runs, butt kicks and mountain climbers require limited space.
In addition to HIIT, the following workouts are excellent for burning calories.
Walking
Walking is the easiest way to burn calories at home. You can walk it around your house or in your backyard if you’re recovering from an injury or don’t want to go anywhere else, so it’s super convenient.
When walking around your home doing small chores, you’ll burn more calories per minute.
Running
Running is the best workout to burn calories, improve flexibility and increase endurance. Since running requires no equipment, it is convenient enough to do anywhere.
The faster you run, the more calories you burn per minute.
Aerial dance
Calorie-burning exercises aren’t limited to running and high-intensity training. If you love to dance, you can burn calories by doing a high-energy dance workout at home.
Dancing is cardio exercise disguised as a recreational activity. It’s a fun way to get your heart rate up and burn calories.
Try a popular dance workout like Zumba or Bokwa.
Jumping Jack
Jumping jacks are a basic cardio exercise that gets your heart rate up. It also offers a great full-body workout. You don’t need much space to do jumping jacks, so it’s easy to do at home.
This exercise can:
- Stand with your feet together. Keep your arms at your sides.
- Jump with your feet shoulder-width apart. Raise your arms above your head.
- Repeat if necessary.
Depending on the intensity, jumping jacks can be part of your warmup, HIIT workout, or general routine.
Jump rope
Jumping rope is an excellent exercise that elevates your heart rate, burns calories effectively, and builds lower leg strength. It’s a dynamic workout that engages multiple muscle groups, including the calves, thighs, and core. The rapid movements involved in jumping rope not only enhance cardiovascular fitness but also improve coordination and agility.
One of the key advantages of jumping rope is its portability and convenience. A jump rope is compact, lightweight, and easy to store, making it ideal for home workouts, especially for those with limited space. Unlike larger exercise equipment, you can easily take a jump rope with you when traveling or exercise outdoors.
Jumping rope can be adapted to different fitness levels and goals. Beginners can start with basic jumps and gradually progress to more challenging techniques, such as double unders or criss-cross jumps. It’s a versatile exercise that can be incorporated into various routines, from warm-ups to high-intensity interval training (HIIT).
Overall, jumping rope offers a time-efficient way to improve cardiovascular health, burn calories, and strengthen lower leg muscles, making it a great choice for anyone looking to add a dynamic and effective workout to their fitness regimen.
Advice
It’s always a good idea to consult with a doctor, personal trainer, or physical therapist before starting any new exercise regimen, especially if you have pre-existing health conditions or concerns. These specialists can provide personalized advice based on your individual needs and goals.
A doctor can help assess your overall health and any medical considerations that may affect your ability to engage in certain exercises. They can provide guidance on exercise intensity, duration, and frequency that is safe for you.
A personal trainer can demonstrate proper techniques for calorie-burning exercises, ensuring you perform them safely and effectively. They can create a customized workout plan tailored to your fitness level and goals, gradually progressing as you improve.
A physical therapist can offer insights into injury prevention and rehabilitation, especially if you have specific musculoskeletal issues or past injuries. They can recommend exercises that strengthen weak areas and improve mobility while minimizing the risk of further injury.
These specialists can also suggest modifications and alternative exercises to accommodate any physical limitations or preferences you may have. By working with professionals, you can maximize the benefits of exercise while minimizing the risk of injury, ensuring a safe and effective fitness journey.
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