Exercises That Burn the Most Calories and How to Get Started

12 best exercises for burning calories

The following table includes 12 exercises that burn the most calories per hour.

The table lists estimates of the number of calories a person weighing 125, 155, or 185 pounds (lb) would burn during 1 hour of these exercises.

Remember, the calories listed are estimates based on the calorie counter from the American Council on Exercise. Your exact calorie burn depends on factors like intensity, duration, and your weight.

Other effective exercises

Many other exercises can help burn calories. Some examples include:

• hula hooping
• jumping jacks
• walking
• sprinting
• dancing
• Zumba

Calorie-burning workout at home on 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 (HIIT) involves short bursts of intense exercise, followed by short rest periods. For example, alternate between 30-second exercise bursts and 1-minute rest intervals.

HIIT is an effective way to burn calories and support your overall endurance and cardiovascular health in a short time period.

Consider performing the following exercises in a circuit, which involves doing one set of each exercise back-to-back with minimal rest, followed by a longer rest.

Try repeating the exercise circuit 3 to 5 times, resting for 1 to 2 minutes between each circuit.

From Our Editors

“Circuits are great for building muscle strength and cardiovascular fitness, but they may be difficult for certain populations, such as beginners and people with certain health conditions.

Instead of performing these exercises in a circuit, you can complete 3 to 5 sets per exercise before moving on to the next exercise. Between each set and exercise, rest for 30 to 60 seconds.”

— Alex, Editor

Learn more about how to schedule your workouts during the week.

^{Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.}

High-knee running

High-knee running raises your heart rate while strengthening your lower body.

To do this exercise:

1. Run in place while lifting your knees as high as possible.
2. Quickly pump your arms up and down.

Butt kicks

Butt kicks are a cardio workout, just like high-knee running.

To do this exercise:

1. Lift one heel toward your butt.
2. Repeat with the other heel.
3. Rapidly alternate your heels.

Mountain climbers

The mountain climber is a cardio exercise that doubles as a full-body workout. Since you use your entire body, you burn a lot of calories in a short period of time.

To do this exercise:

1. Start in a plank position. Place your shoulders over your hands.
2. Engage your core. Lift your right knee toward your chest.
3. Return to plank. Repeat with your left knee.
4. Repeat quickly.

From Our Editors

“Pre-programming times for your HIIT exercise and rest intervals can help you stay focused during your workout. You can use free apps like Interval Timer, low cost fitness wrist watches, or more expensive fitness trackers and smartwatches.”

— Alex, Editor

Learn more about how to incorporate HIIT into your weekly exercise routine.

^{Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.}

Low impact calorie-burning exercises

Low impact exercises can help you burn calories while minimizing the impact on your joints, bones, and muscles. You may find them especially beneficial if you have a condition like arthritis or are recovering from a lower body injury.

An effective low impact exercise is swimming, which burns calories while improving circulation, muscle strength, and lung and heart capacity.

Swimming for 30 minutes burns about 198 to 294 calories, which is similar to jogging for 30 minutes. But the impact on the joints is much less.

Other examples of low impact exercises include:

• water aerobics
• stationary cycling
• chair exercises

How to get started

Before starting a new exercise plan, consider speaking with a healthcare professional or a certified personal trainer. They can develop an appropriate exercise plan tailored to your individual goals and fitness level, and explain any safety measures to consider.

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

When you’re ready to start a workout regimen, begin with simple moves and prioritize proper form over intensity, rep counts, and weight to minimize your risk of pain and injury.

If you’d like to do exercises that burn lots of calories, there are a few things to consider.

Cardio vs. weight training

Cardio is just one way to burn calories effectively. Weight training, or strength training, is also important.

Compared to a weight training session, cardio typically burns more calories in a single session. However, weight training increases muscle mass, which burns more calories than fat.

The more calories you burn at rest, the more muscle you have. This means your body will burn more calories over time, even when you’re sleeping or sitting at your desk.

A fitness regimen that includes both cardio andweight training will maximize your individual calorie burn.

Warm up and cool down

Always warm up before doing cardio. This will increase your body temperature and blood flow, which prepares your body for exercise. It also reduces your risk of injury.

Consider doing modified exercises if you have:

• an injury
• limited mobility
• certain health conditions

Additionally, cooling down is also an important part of your workout. It allows your heart rate to gradually decrease rather than stopping suddenly, which can lead to feeling sick or passing out.

The bottom line

Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well.

HIIT exercises are also great for burning calories. After a HIIT workout, your body may continue to burn calories for up to 24 hours.

If you’d like to start an exercise routine, consider speaking with a doctor, personal trainer, or physical therapist for individualized guidance. These specialists can help you exercise safely and effectively.