There are so many fitness advice on the internet about losing weight, burning calories and others. However, you should know that while some of these hacks or advice works, they might not produce results in time.
So, In this blog post, we are going to show you the 12 exercises that burn the most calories.
Why Some Exercises Burn More Calories Than Others
Before jumping into the 12 exercises, let’s talk about what makes certain exercises burn more calories.
When it comes to calorie-burning, the intensity of an exercise matters a lot. Exercises that engage large muscle groups or keep your heart rate elevated for a longer period of time are the best at burning calories. Additionally, exercises that involve both strength and cardio training can increase your calorie burn, not only during the workout but also after, as your body continues to burn calories to repair muscles.
Intensity and Muscle Engagement
The more muscles involved, the more calories you’ll burn. Exercises that target multiple muscle groups—like running or swimming—work the legs, arms, core, and even your back. These exercises demand more energy from your body, resulting in a higher calorie expenditure.
Cardio vs. Strength Training
Cardio exercises, such as running or cycling, typically burn more calories during the activity. However, strength training exercises, like kettlebell swings or squats, increase your muscle mass, which in turn boosts your metabolism over time and helps you burn more calories at rest.
12 Exercises That Burn the Most Calories
Here are the 12 best exercises that burn the most calories. Some require no equipment, while others work well in the gym.
1. Running or Jogging
Running is one of the best calorie-burning exercises you can do. It’s intense, fast-paced, and involves your whole body. When you run, your legs, core, and even your arms are engaged, helping you burn calories at a rapid rate.
- Why It Burns Calories: Running boosts your heart rate and activates several large muscle groups, especially your quads, glutes, hamstrings, and core.
- Calories Burned: Running can burn approximately 600-800 calories per hour, depending on your pace and intensity.
- How to Get Started: Start slow with a jog and gradually increase your speed or incline. Use interval running—alternating between a brisk walk and a sprint—for more intense calorie burn.
2. Jump Rope
Jump rope might seem like a child’s activity, but it’s an incredibly effective workout for burning calories. It’s a high-intensity cardio exercise that keeps your heart rate elevated and tones multiple muscle groups.
- Why It Burns Calories: Jumping rope engages your legs, arms, and core, providing a full-body workout while boosting cardiovascular health.
- Calories Burned: Jumping rope can burn around 600-700 calories per hour.
- How to Get Started: Start with basic jumps, and then challenge yourself with double-unders (jumping higher and turning the rope twice with each jump). Make sure to keep your arms close to your body and land lightly on your feet.
3. Cycling (Indoor/Outdoor)
Cycling, whether outdoors or on a stationary bike, is a fantastic way to burn calories while toning your legs and improving cardiovascular fitness.
- Why It Burns Calories: It primarily works your lower body (quadriceps, hamstrings, calves) and core, with indoor cycling classes often incorporating upper body movements.
- Calories Burned: Cycling can burn about 500-700 calories per hour, depending on the intensity of the ride and terrain.
- How to Get Started: Start with moderate cycling and increase your speed or resistance for greater calorie burn. If cycling outdoors, find a hilly route for added intensity.
4. Swimming
Swimming offers a unique combination of cardio and strength training. It works nearly every muscle in your body without the impact on joints, making it an excellent choice for those looking to burn calories while avoiding injury.
- Why It Burns Calories: Swimming uses a full-body motion that engages the legs, arms, core, and back. The resistance of water also makes your muscles work harder.
- Calories Burned: Swimming can burn between 400-700 calories per hour, depending on the stroke and intensity.
- How to Get Started: Start with basic strokes like freestyle and breaststroke, then move on to more intense strokes like butterfly to increase your calorie burn.
5. HIIT (High-Intensity Interval Training)
HIIT is a training technique that alternates between short bursts of intense activity and periods of rest. It’s incredibly effective at burning calories quickly, and research shows that it keeps burning fat even after the workout.
- Why It Burns Calories: The intensity of HIIT workouts pushes your body to its limits, burning a high number of calories both during and after the workout due to the afterburn effect.
- Calories Burned: HIIT can burn around 600-900 calories per hour.
- How to Get Started: Choose exercises like jumping jacks, burpees, or high knees, and alternate between 20-30 seconds of all-out effort and 30-45 seconds of rest.
6. Burpees
Burpees are a challenging, full-body exercise that combines a squat, push-up, and jump, making them incredibly effective for burning calories.
- Why It Burns Calories: The explosive movements of burpees engage your legs, arms, and core, pushing your body to burn calories fast.
- Calories Burned: Burpees can burn 10-15 calories per minute.
- How to Get Started: Start with a basic burpee (no push-up) and work your way up to a full burpee, including the push-up and jump.
7. Rowing
Rowing provides an excellent low-impact, full-body workout. Whether on a rowing machine or rowing on water, it works your back, arms, core, and legs.
- Why It Burns Calories: Rowing engages the upper and lower body and boosts your cardiovascular endurance, leading to a high calorie burn.
- Calories Burned: Rowing can burn approximately 500-600 calories per hour.
- How to Get Started: On a rowing machine, start with short intervals, focusing on form. Keep your back straight, and drive with your legs, pulling the handles toward your chest.
8. Boxing
Boxing is a full-body workout that involves both strength and cardio. Whether you’re throwing punches or practicing footwork, boxing works muscles across your entire body.
- Why It Burns Calories: Boxing combines cardio with strength training, engaging your legs, core, and arms, which helps burn fat quickly.
- Calories Burned: Boxing can burn around 600-800 calories per hour.
- How to Get Started: If you’re a beginner, try shadowboxing or using a heavy bag to practice punches and footwork. Work on your technique and gradually increase the intensity.
9. Jumping Jacks
Jumping jacks are a simple yet effective exercise to get your heart rate up and burn calories.
- Why It Burns Calories: It’s a full-body exercise that increases your heart rate and keeps your body in motion, burning calories quickly.
- Calories Burned: Jumping jacks can burn 100-150 calories per 10 minutes.
- How to Get Started: Start slowly and work up to faster-paced jumping jacks. Add variations like plyometric jumping jacks for added intensity.
10. Kettlebell Swings
Kettlebell swings are a great way to work your legs, core, and arms while increasing your heart rate.
- Why It Burns Calories: The swinging motion engages your glutes, hamstrings, and core, while the explosive movement keeps your heart rate high.
- Calories Burned: Kettlebell swings can burn about 600-800 calories per hour.
- How to Get Started: Begin with a light kettlebell and focus on swinging it with your hips, not your arms. Gradually increase weight and reps for more intensity.
11. Mountain Climbers
Mountain climbers are a dynamic exercise that targets your arms, legs, and core while increasing your heart rate.
- Why It Burns Calories: The movement is fast and intense, engaging multiple muscle groups simultaneously.
- Calories Burned: Mountain climbers can burn 8-12 calories per minute.
- How to Get Started: Begin in a plank position, then alternate bringing your knees toward your chest at a fast pace. Focus on keeping your core engaged.
12. Stair Climbing
Stair climbing is a simple yet highly effective exercise that works your legs and glutes while increasing your heart rate.
- Why It Burns Calories: Climbing stairs targets your calves, quads, hamstrings, and glutes, making it one of the most efficient calorie-burning exercises.
- Calories Burned: Stair climbing can burn around 400-600 calories per hour.
- How to Get Started: Start with short sets of stair climbing and gradually build up your stamina. Add weights or speed for more challenges.
How to Maximize Calorie Burn
To get the most out of these calorie-burning exercises, here are some tips:
- Increase Intensity: Pushing yourself harder will increase the calorie burn. Incorporate sprints, increase resistance, or add weight to your exercises.
- Duration Matters: Longer workouts burn more calories, but remember to listen to your body to avoid injury.
- Frequency: Aim to exercise at least 4-5 times per week, mixing different exercises for a well-rounded routine.
- Diet and Hydration: Staying hydrated and eating a balanced diet with enough protein will support your workouts and recovery.
Tips for Staying Consistent
- Set Realistic Goals: Start small and build up. Track your progress, whether that’s through the number of calories burned or the duration of your workouts.
- Mix It Up: Variety helps prevent boredom. Rotate between these 12 exercises to keep your routine fresh and engaging.
- Rest and Recovery: Take at least one rest day per week, and focus on recovery with stretching and hydration.
Conclusion
Burning calories doesn’t have to be complicated. With the 12 exercises outlined above, you can create a workout routine that works for your body and fitness level. Whether you’re looking to shed pounds, build muscle, or just feel healthier, these calorie-burning exercises will get you there.