20 Exercises That Burn the Most Calories

Calories Burned: 574 to 808 per hour

One of the most calorie burning exercises on this list, we can perform this physical activity at anytime, anywhere. It just requires open space and our trusty legs. Running benefits cover improvements in our cardio health, lower body muscles, and bone density.

When we run for 30 minutes at 5 miles / hour speed, there is a great opportunity to torch about 287 calories. This makes it a simple yet effective workout to burn these problematic calories quickly without needing a gym membership.

Calories Burned: 453 to 671 per hour

Another workout that burns the most calories, a 20-minute session of jumping rope can yield a loss of 240 cal for a 200-pound person. Similarly, a 120-pound individual can torch 160 cal in the same time frame.

An individual, on average, could decrease 100 cal by performing this exercise for 10 minutes. It’s fairly simple to do and only requires a quality skipping rope. Jumping rope is cool for cardio and essential for building strong leg muscles.

Calories Burned: 596 to 686 per hour

Mountain Climbers is a fantastic full-body workout that may assist us to burn loads of calories within a short time frame. This exercise has the capability to torch 7 to 12 calories every minute.

To start Mountain Climbers, it's important to be in a plank position. While engaging the core, we must lift right knee toward the chest. Then perform the same for the left knee. Repeat this workout for 20-30 minutes to get a powerful calorie reduction.

Calories Burned: 240 to 300 per hour

Everybody knows about Plank, one of the most famous exercises in the fitness world. Do you also know that practicing regular planks is a cool way to burn calories? It aids to torch at least 3 to 5 cal per minute.

The longer we hold the plank position, the more calories we burn. Holding it for 1 minute could be sign of superb fitness. Since it heavily focuses on the abdominal muscle, it's also one of the best workouts for getting toned abs.

Calories Burned: 396 to 587 per hour

Many people swim for recreation, but also to manage weight and chronic health conditions like diabetes. And it does help - swimming is a great calorie burner, with someone doing an intense swim for an hour burning up to 600 cal.

Even a swimmer doing leisurely strokes can lose about 270 cal. This physical activity is a good cardio workout and helps increase heart rate to reach the fat-burning zone. It is also good for lowering blood pressure.

Calories Burned: 420 to 622 per hour

To ideally perform this workout, we must get hold of a rowing machine in our local gym. Exercising with this machine for 1 hour can result in a loss of 420 calories for a 125-pound individual.

Moreover, it can torch 622 calories for a person weighing 185 pounds. These stats highlight the awesomeness of this workout if we're aiming for weight loss. Rowing also promotes a healthier heart, glutes, arms, and hamstrings.

Calories burned: 480 to 710 per hour

Cycling has become one of the most sought-after workouts to lose weight and improve cardio. This activity is quite a calorie burner, with a person weighing 125 lbs having the ability to lose 480 cal by cycling per hour.

If we seek to enjoy nature, we can opt for outdoor cycling. However, if we have the financial resources or live in a busy city, we could go to a gym and pedal on an indoor cycle. 

Calories Burned: 350-450 per hour

Kickboxing is a unique exercise on this list, as it is generally practiced as a martial art than a regular workout. This martial art mixes the elements of boxing and karate to form a complex (yet effective) sport.

Since kickboxing features the engagement of various muscles in the legs, arms, and upper body, it is great for losing those calories quickly. It also helps improve body balance. Let's practice this martial art for 30 minutes a day to sweat our way to better fitness.

Calories Burned: 340 to 50 per hour

One of the wonderful ways to lose weight and control our calorie level is by going on a hike. Take some friends along with you to enjoy Mother Nature and get some cardio workout at the same time. 

The more altitude we cover, the more calories we get to burn from our body. If we are a beginner in this activity, then it is wiser to choose a moderate terrain. Once we're comfortable with hiking, we can tackle steeper paths and more challenging landscapes.

Calories Burned: 452 to 670 per hour

Just reading the name gives us a gist of what this workout is all about. It may seem like a simple task, but climbing stairs is a great way to burn calories. Take a weight along with you to increase the challenge.

An individual who weighs 130 lbs can burn around 235 calories by performing stair climbing for 30 minutes. The beauty of this exercise is that it can be done anywhere. So, let us skip the escalators at our office / supermarket and go for the traditional stairs instead.

A September 2005 study published in the British Journal of Sports Medicine also found that 8 weeks of stair climbing helped to enhance cardiovascular health and reduce cholesterol in young sedentary women.

Calories Burned: 360 to 540 per hour

A fun and intense variant of the lunges, the jumping lunge will help us shed lots of calories if practiced daily. We could incorporate this lunge variation in our daily morning routine to get energized and fitter. 

To do this workout, start in the classic lunge position. Then, jump up and land back in the lunge position with the opposite foot forward. Repeat this for around 30 seconds to feel a good burn.

Calories Burned: 290 to 440 per hour

Renegade row is an intense exercise that requires the use of two dumbbells (one in each hand). This exercise could be a powerful method to stay in shape and maintain toned muscles, particularly in the arms and upper body.

Begin it by holding a dumbbell in each hand and then, get into a plank position. Lift one arm with the weight while engaging our core, then repeat with the other arm. If we're up for the challenge, aim to do this exercise for an hour to burn some serious calories.

Calories Burned: 396 to 587 per hour

Jogging is considered a slower form of running, which may result in burning fewer calories per hour compared to a full-blown run for the same duration. However, this doesn't diminish the calorie-burning power of this moderate activity.

Jogging for an hour daily in your local area or the nearby forest can help you lose calories. This exercise also boosts cardiovascular health, improves digestion, and reduces stress.

Calories Burned: 476 to 705 per hour

Want to challenge yourself while walking? Walking may burn fewer calories compared to more intense exercises, but carrying a kettlebell while walking can help level the playing field. Holding a weight will engage your muscles and help torch calories. 

Take a heavier kettlebell so it becomes truly tough for you to walk comfortably. It should feel like you're relying on your glute muscles to keep moving. Carry them at the sides, engage the core, and walk for 30 minutes to feel that burn. 

Calories Burned: 300 to 440 per hour

If you are a gym fanatic, then strength training might be the best option for managing weight and burning heaps of calories fast. Practicing strength training for an hour might be all you need to lose around 300 calories in one session.

Go for weightlifting and other compound exercises like deadlifts to build muscle mass and shed calories. Strength training is great for engaging various muscle groups, from the arms to the legs.

Calories Burned: 510 to 800 per hour

Jumping is a fantastic physical activity, and you can add a variation by using a box platform. Start by jumping onto the box, stepping back down, and repeating the process. This will help burn calories effectively.

It is important to keep the back straight during this exercise session. Not only does it burn calories, but it also enhances lung capacity, develops lower body muscles, and increases athletic performance.

Calories Burned: 500+ per hour

HIIT features short bursts of intense workouts that could last from 20 seconds to 3-4 minutes, with a brief recovery period. HIITs are popular in the fitness world today, especially for burning cal and getting toned muscles.

When we practice HIIT, our heart rate increases, which in turn improves blood circulation and helps us torch around 400 cal rapidly. Remember to rest between sessions; otherwise, we may develop muscle strains or tears.

Calories Burned: 566 to 839 per hour

An Olympic sport, water polo can be utilized as an alternative to swimming. However, we need friends and special equipment to practice this sport effectively. It is wonderful for building endurance, increasing joint mobility, and losing weight.

Participate in Water Polo now and then to burn more than 500 cal per hour of play. An individual who weighs 185 lbs can torch up to 839 calories when playing intensely.

Calories Burned: 396 to 587 per hour

Let loose and groove to music with some aerobic dance! Dancing is already a blast, and adding aerobics takes fun to a whole new level of fitness. It is a chill way to enjoy ourselves while sneaking in a solid workout.

The best part? Aerobic dance is often done in groups, which means it’s not only effective but also a good time with friends. 1-hour session for a person of 125 lbs can burn about 396 calories.

Zumba, Jazz, and Ballet dancing are some popular forms of aerobic dance.

Calories Burned: 480 to 710 per hour

Calisthenics is a type of workout that utilizes our bodyweight resistance instead of weights. There are a series of workouts that fall under calisthenics, like jumping jacks, pull-ups, truck twists, and sit-ups.

Perform these exercises in a row for an hour to shed calories in order to promote a leaner body. Calisthenics doesn't require us to visit a gym; a small space in our home is enough to conduct the majority of the exercises.