12 High-Calorie Burning Exercises

If you want to maximize your calorie burn, running is a great option as it burns the most calories per hour. However, if running isn't for you, other high-calorie-burning exercises include HIIT workouts, jumping rope, and swimming. You can choose any combination of these exercises based on your preferences and fitness level.

The number of calories you burn depends on several factors, including:

- Duration of exercise

- Pace

- Intensity

- Your weight and height

Generally, the more you weigh, the more calories you will burn during physical activity.

For an exact number, consider working with a personal trainer who can determine your individual calorie burn during a workout.

Best Exercises for Calorie Burn

The following table lists the top 12 calorie-burning exercises, ranked by how many calories they burn per hour. Note that the calorie estimates are approximate and can vary based on factors such as 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 |

On a Time Crunch

Even if you’re short on time, you can still engage in exercises that burn a lot of calories. The key is to focus on high-intensity workouts that rapidly elevate your heart rate.

High-intensity interval training (HIIT) is a popular method for achieving this. It involves short bursts of exercise at over 70 percent of your aerobic capacity.

One HIIT approach includes alternating between 30 seconds of high-speed exercise and 1 minute of rest. With high-intensity workouts, you can burn a significant number of calories in 30 minutes or less.

Consider trying these calorie-burning exercises when you’re short on time:

- High-knee Running

High-knee running is an intense cardio workout that elevates your heart rate and strengthens your lower body. As a high-intensity exercise, it’s effective for burning calories quickly.

To perform this exercise:

- Run in place, lifting your knees as high as possible.

- Rapidly pump your arms up and down.

Butt Kicks

Butt kicks are a cardio exercise similar to high-knee running. By performing butt kicks at a high intensity, you can quickly burn calories within 30 minutes.

To perform this exercise:

- Lift one heel towards your buttocks.

- Alternate with the other heel.

- Rapidly switch between heels while pumping your arms.

Mountain Climbers

Mountain climbers are a cardio exercise that also provides a full-body workout. Because this exercise engages your entire body, you can burn a significant number of calories in a short amount of time.

To perform this exercise:

- Begin in a plank position with your shoulders aligned over your hands.

- Engage your core and lift your right knee toward your chest.

- Return to the plank position and repeat with your left knee.

- Continue alternating quickly.

Swimming

Swimming is a low-impact exercise that burns calories while enhancing muscle strength, blood circulation, and lung and heart capacity. Thirty minutes of leisurely swimming burns roughly the same number of calories as 30 minutes of jogging.

However, swimming is gentler on the body, making it a suitable option for those with joint issues or limited mobility.

To boost your calorie burn while swimming, consider doing laps or participating in water aerobics.

Stationary Bicycling

If you have access to a stationary bike, try incorporating high-intensity intervals. Stationary bicycling is an intense cardio workout that can burn a substantial number of calories in just 30 minutes.

Begin with a five-minute warm-up, then alternate between one-minute high-speed intervals and two-minute recovery periods. Aim for a speed level of 7 to 9 during the high-intensity intervals and a level of 5 to 6 during the recovery periods.

Sprints

Running is typically the most effective exercise for burning calories. However, if you're short on time, high-intensity sprints can be a great alternative. These short bursts of intense activity will quickly elevate your calorie burn.

Before you start sprinting, warm up with exercises like jumping jacks or high-knee running.

At Home

If you're at home and lack gym equipment, you can still engage in high-calorie-burning exercises.

The HIIT bodyweight workouts mentioned earlier can be performed at home. Exercises like high-knee running, butt kicks, and mountain climbers require minimal space.

Besides HIIT, the following workouts are also effective for burning calories:

Walking

Walking is one of the easiest ways to burn calories at home and is especially suitable for those recovering from an injury. You can walk around your house or in your backyard, making it highly convenient.

Additionally, if you combine walking with housework, you'll increase the number of calories you burn per minute.

Running

Running is an excellent workout for burning calories, enhancing flexibility, and boosting endurance. As it requires no equipment, it’s convenient to do anywhere.

The faster you run, the more calories you'll burn per minute.

Aerobic Dance

Calorie-burning exercises aren't restricted to running and high-intensity training. If you enjoy dancing, you can effectively burn calories with a high-energy dance workout at home.

Dancing serves as cardio exercise wrapped in a fun recreational activity. It’s an enjoyable way to elevate your heart rate and burn calories.

Consider trying popular dance workouts such as Zumba or Bokwa.

Jumping Jacks

Jumping jacks are a fundamental cardio exercise that elevates your heart rate while providing a great full-body workout. They require minimal space, making them easy to do at home.

To perform jumping jacks:

- Stand with your feet together and arms at your sides.

- Jump, spreading your legs to shoulder-width apart while raising your arms overhead.

- Repeat as needed.

Depending on the intensity, jumping jacks can be used as part of your warm-up, HIIT workout, or general fitness routine.

Jumping Rope

Jumping rope boosts your heart rate and burns calories while strengthening your lower legs. Plus, jump ropes are compact and easy to store, making them ideal for those with limited space at home.

Other Considerations

If you want to burn a lot of calories, keep these factors in mind:

Cardio vs. Weight Training

Cardio is effective for burning calories, but weight training, or strength training, is also crucial. While cardio generally burns more calories per session, weight training builds muscle, which increases your resting metabolic rate. More muscle means more calories burned even when you're not exercising.

Incorporating both cardio and weight training into your routine will optimize your calorie burn.

Warm-Up

Always start with a warm-up before engaging in cardio. Warming up raises your body temperature and blood flow, preparing your body for exercise and reducing the risk of injury.

Modified Exercises

If you have an injury, limited mobility, or specific health conditions (like arthritis), consider doing modified exercises. Consult a doctor, personal trainer, or physical therapist for guidance on safe calorie-burning exercises and suitable modifications for your needs.

How to Get Started

Before beginning a new exercise program, consult your doctor. They can recommend the best exercises based on your health and fitness level and advise on any necessary safety precautions.

For example, if you have type 1 diabetes, you'll need to monitor your blood glucose levels during and after exercise.

When starting your workout routine, begin with:

• Simple, basic movements

• Low repetitions

• Light weights

This approach will help reduce the risk of pain and injury. If weight loss is your goal, consider working with a certified personal trainer. They can design a tailored exercise plan to meet your specific goals and overall health needs.

The Bottom Line

Running is the top choice for burning the most calories per hour. Stationary bicycling, jogging, and swimming are also excellent options.

HIIT exercises are highly effective for calorie burning as well, with your body continuing to burn calories for up to 24 hours after the workout.

For starting an exercise routine, consult your doctor and consider seeking advice from a personal trainer or physical therapist. These experts can help ensure you exercise safely and effectively.