Some exercises, including running, bicycling, and HIIT workouts, can burn more calories per hour compared to others.If you want to get the most calorie bang for your buck, you might want to take up running. Running burns the most calories per hour.
But if running isn’t your thing, there are other calorie-burning exercises like HIIT workouts, jumping rope, and swimming. You can do any combination of these exercises according to your preferences and fitness level.
How many 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.
If you’d like to know the exact number, work with a personal trainer. They can determine your individual calorie burn during a workout.Best exercises for calorie burn
The following table includes the top 12 calorie-burning exercises. These exercises burn the most calories per hour. Remember, the calories listed are an estimate. 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 503On a time crunch
You can do exercises that burn lots of calories even if you don’t have much time. The key is to focus on high-intensity workouts that quickly increase your heart rate.
High-intensity interval training, or HIIT, is a popular way to do this. It involves short bursts of exercise at more than 70 percent of your aerobic capacity.
One HIIT method involves alternating between 30-second speed and 1-minute rest intervals. By doing high-intensity workouts, you can burn a lot of calories in 30 minutes or less.
Try these exercises for burning a lot of calories when you’re on a time crunch.
High-knee runningHigh-knee running is a vigorous cardio workout. It raises your heart rate while strengthening your lower body. As a high-intensity exercise, high-knee running is useful for burning calories in a short amount of time.
To do this exercise:
Run in place while lifting your knees as high as possible.
Quickly pump your arms up and down.Butt kicksButt kicks are a cardio workout, just like high-knee running. You can quickly burn calories within 30 minutes by doing butt kicks at a high intensity.
To do this exercise:
Lift one heel toward your butt.
Repeat with the other heel.
Rapidly alternate your heels while pumping your arms.
Mountain climbersThe mountain climber is a cardio exercise that doubles as a full-body workout. Since you need to use your entire body, you’ll burn a lot of calories in a short period of time.
To do this exercise:
Start in plank position. Place your shoulders over your hands.
Engage your core. Lift your right knee toward your chest.
Return to plank. Repeat with your left knee.
Repeat quickly.
