If you’re looking to burn calories efficiently and get the most out of your workouts, you might want to focus on exercises that give you the best calorie burn for the effort. Running tops the list, burning the most calories per hour. However, if running isn’t your favorite activity, there are plenty of other exercises that can torch calories quickly, such as HIIT workouts, jumping rope, and swimming. These exercises can be adapted to suit your fitness level and preferences.
Factors That Affect Calorie Burn
The number of calories you burn during exercise is influenced by several factors, including:
- Duration of exercise: The longer you exercise, the more calories you’ll burn.
- Pace and intensity: High-intensity workouts burn more calories in less time.
- Your weight and height: Generally, people who weigh more burn more calories during physical activity.
- Fitness level: Beginners might burn more calories initially, as their bodies adapt to the new demands of exercise.
If you want to know exactly how many calories you burn during exercise, working with a personal trainer or using a calorie calculator can help you get an accurate number. Here are a few popular online calculators:
12 Best Exercises for Burning Calories
The following exercises are known to burn the most calories per hour. Keep in mind that these are just estimates, and your actual calorie burn depends on your weight, workout intensity, and other factors.
| Exercise | 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 |
Running
- Calories burned per hour: 652–965, depending on weight
Running is the most effective exercise for burning calories. Whether you’re running on a treadmill or outside, it’s a full-body workout that engages your legs, core, and cardiovascular system. The faster and longer you run, the more calories you’ll burn. It’s also easy to modify—simply increase your speed, incline, or distance.
To do this exercise:
- Start by standing upright with your feet hip-width apart.
- Begin running at a steady pace, keeping your body relaxed.
- Swing your arms naturally with each step.
- Gradually increase your speed or add intervals to burn more calories.
- Maintain proper posture throughout to avoid injury.
Water Polo
- Calories burned per hour: 566–839, depending on weight
Water polo is an intense water sport that requires constant movement, engaging your entire body. Playing water polo burns a significant number of calories while building strength and endurance. The resistance of the water adds an extra challenge to every movement, making it a highly effective workout.
To do this exercise:
- Find a pool and join a water polo session or group.
- Tread water constantly to stay afloat.
- Swim quickly to move around the pool, passing the ball to teammates.
- Engage your legs to kick strongly and maintain your position.
- Try shooting the ball toward the goal using quick bursts of strength.
Bicycling
- Calories burned per hour: 480–710, depending on weight
Bicycling is a low-impact, yet highly effective exercise for burning calories. Whether you’re cycling outdoors or on a stationary bike, it’s a great cardio workout that builds lower body strength. If you’re short on time, try interval cycling, where you alternate between high-intensity sprints and slower recovery periods.
To do this exercise:
- Adjust the seat height on your bike so your legs extend comfortably.
- Start pedaling at a steady pace.
- Keep your core engaged and maintain an upright posture.
- Use gears to adjust resistance, making it easier or harder to pedal.
- For a more intense workout, incorporate uphill climbs or faster sprints.
Calisthenics
- Calories burned per hour: 480–710, depending on weight
Calisthenics, which includes exercises like push-ups, squats, and lunges, is a form of bodyweight training that can torch calories while improving strength and flexibility. Since you don’t need any equipment, it’s easy to do calisthenics anywhere, making it a convenient and effective workout.
To do this exercise:
- Choose a combination of bodyweight exercises like push-ups, squats, and lunges.
- Perform each exercise with proper form.
- Do sets of each movement, focusing on controlled, steady motions.
- Rest for 30–60 seconds between sets.
- Increase intensity by adding more reps or reducing rest time between sets.
Circuit Training
- Calories burned per hour: 480–710, depending on weight
Circuit training combines multiple exercises in a fast-paced, continuous sequence. This type of workout keeps your heart rate elevated while building muscle and burning calories. You can mix strength training and cardio exercises to maximize the calorie burn. It’s also highly adaptable to different fitness levels.
To do this exercise:
- Pick 4-6 exercises (e.g., squats, push-ups, jumping jacks).
- Perform each exercise for 30 seconds to 1 minute.
- Move quickly from one exercise to the next, minimizing rest.
- Repeat the circuit 3-4 times.
- Focus on maintaining high intensity throughout the entire session.
Jump Rope
- Calories burned per hour: 453–671, depending on weight
Jumping rope is a fantastic cardio exercise that improves coordination and builds lower body strength. It’s also a great workout for burning calories quickly, making it an efficient choice if you’re short on time. With a jump rope, you can do intervals, alternate your speed, or incorporate different jumping techniques.
To do this exercise:
- Hold the handles of the jump rope with each hand.
- Start with the rope behind your heels.
- Swing the rope over your head and jump as it reaches your feet.
- Land softly on the balls of your feet to avoid injury.
- Gradually increase speed or incorporate double jumps for more intensity.
Stationary Bicycling
- Calories burned per 30 minutes: 210–311, depending on weight
Stationary bicycling is an excellent option if you’re looking for a vigorous, low-impact cardio workout. You can burn a significant amount of calories by adjusting the resistance level and alternating between speed intervals. To increase calorie burn, try high-intensity cycling with short bursts of fast pedaling followed by recovery periods.
To do this exercise:
- Sit on the stationary bike and adjust the seat to a comfortable height.
- Start pedaling at a moderate speed for a 5-minute warmup.
- Increase the resistance to challenge your muscles.
- Alternate between 1-minute high-intensity sprints and 2-minute recovery intervals.
- Keep your core tight and avoid slouching during the ride.
Rowing Machine
- Calories burned per 30 minutes: 210–311, depending on weight
Rowing is a full-body workout that engages your legs, arms, and core. The rowing machine provides a low-impact way to burn calories while improving strength and endurance. You can adjust the resistance and row at a high intensity for a short workout that maximizes calorie burn.
To do this exercise:
- Sit on the rowing machine and strap your feet in securely.
- Grab the handle with both hands, keeping your arms straight.
- Push off with your legs first, then pull the handle toward your chest.
- Extend your arms back out and bend your knees to return to the starting position.
- Repeat at a steady pace or increase speed for interval training.
Aerobic Dance
- Calories burned per hour: 396–587, depending on weight
If you enjoy dancing, aerobic dance classes like Zumba or Bokwa are a fun way to burn calories. These classes combine music and movement to create a high-energy workout that raises your heart rate. Dancing is a cardio workout that doesn’t feel like exercise, making it easier to stick to over time.
To do this exercise:
- Find an aerobic dance class like Zumba or Bokwa, or follow an online routine.
- Follow the instructor’s moves, keeping your energy high.
- Engage your core and arms to maximize the workout.
- Keep up with the music’s rhythm to elevate your heart rate.
- Have fun while dancing, and focus on continuous movement.
Swimming
- Calories burned per 30 minutes: 198–294, depending on weight
Swimming is an excellent low-impact exercise that’s easy on the joints but tough on the muscles. It improves muscle strength, heart and lung capacity, and overall endurance. Since water provides natural resistance, swimming engages your entire body, making it a great calorie-burning exercise.
To do this exercise:
- Choose a swimming style (e.g., freestyle, breaststroke).
- Swim laps at a comfortable pace to warm up.
- Increase your speed gradually to raise your heart rate.
- Focus on smooth, efficient strokes to maximize endurance.
- Alternate between fast laps and slower recovery laps to burn more calories.
Jogging
- Calories burned per hour: 396–587, depending on weight
Jogging is a slower, more moderate version of running but still burns a substantial number of calories. It’s a fantastic way to improve cardiovascular fitness and can be easier on the joints than running. If you’re just starting with cardio, jogging is a great place to begin.
To do this exercise:
- Start by jogging at a slow pace to warm up your muscles.
- Keep your body upright and your arms relaxed as you jog.
- Increase your speed gradually as you get more comfortable.
- Use interval training (short sprints followed by slower jogging) to boost calorie burn.
- Stay hydrated and wear supportive shoes to avoid injury.
Hiking
- Calories burned per hour: 340–503, depending on weight
Hiking is an enjoyable way to get outside and burn calories, especially if you’re hiking on uneven terrain or steep inclines. The combination of walking and climbing works your lower body and increases your heart rate, making it an effective workout for burning calories.
To do this exercise:
- Choose a hiking trail with varying terrain or inclines.
- Wear proper hiking boots to support your feet and ankles.
- Walk at a steady pace, using your arms to maintain balance.
- Take breaks as needed but keep your body moving as much as possible.
- Challenge yourself by hiking on steeper or more uneven trails.
Burning Calories on a Time Crunch
If you’re short on time but still want to burn a significant number of calories, high-intensity interval training (HIIT) is an excellent solution. HIIT workouts involve alternating between intense bursts of exercise and short rest periods. These workouts are effective for calorie burn, and your body will continue to burn calories even after your workout ends.
High-Knee Running
- Calories burned per minute: 3.5 to 7
High-knee running is a vigorous exercise that gets your heart rate up and strengthens your lower body. You can burn a lot of calories quickly by running in place and lifting your knees as high as possible.
To do this exercise:
- Stand in place with your feet hip-width apart.
- Start running in place, bringing your knees as high as possible.
- Pump your arms up and down quickly to increase intensity.
- Keep your core tight and stay on the balls of your feet.
- Aim for 30-second bursts of high-intensity movement, followed by short rests.
Butt Kicks
- Calories burned per minute: 8 to 12
Butt kicks are similar to high-knee running but target the hamstrings. This cardio workout is great for burning calories in a short amount of time.
To do this exercise:
- Stand upright with your feet hip-width apart.
- Begin jogging in place while kicking your heels toward your glutes.
- Alternate legs rapidly, kicking your feet higher as you go.
- Swing your arms to maintain balance.
- Focus on quick, controlled movements to keep your heart rate up.
Mountain Climbers
- Calories burned per minute: 7 to 12
Mountain climbers are a full-body workout that burns calories quickly. This exercise engages your core, legs, and arms while raising your heart rate.
To do this exercise:
- Start in a plank position, with your hands under your shoulders.
- Keep your body in a straight line, and engage your core.
- Bring one knee toward your chest, then switch to the other leg.
- Alternate legs quickly, as if you’re running in place.
- Maintain a steady pace and avoid letting your hips sag.
At-Home Calorie-Burning Exercises
If you don’t have access to a gym or equipment, there are still plenty of ways to burn calories at home. Bodyweight exercises like jumping jacks, high-knee running, and butt kicks can be done in small spaces and are highly effective for calorie burn. You can also try aerobic dance or jumping rope for a fun, space-efficient workout.
Other Considerations for Burning Calories
When planning a workout routine, it’s important to include both cardio and strength training exercises. Cardio exercises typically burn more calories during the session, but strength training builds muscle, which increases your metabolism. The more muscle you have, the more calories you’ll burn at rest.
The Takeaway
Running is the top exercise for burning the most calories, but you have plenty of other options like cycling, swimming, and HIIT workouts. No matter your fitness level or preferences, you can find exercises that help you burn calories efficiently. Remember to warm up before your workout and cool down afterward to reduce the risk of injury. If you’re just starting, consider consulting a personal trainer or healthcare provider to ensure you exercise safely and effectively.
