Top 12 Calorie-Burning Exercises

Certain activities, such as running, cycling, and high-intensity interval training (HIIT), tend to burn more calories per hour than others.

For maximum calorie burn, consider running, as it expends the most calories hourly.

If running isn't for you, other high-calorie-burning options include HIIT, jumping rope, and swimming. You can mix and match these based on your preferences and fitness level.

The number of calories burned varies based on factors like:

• Exercise duration
• Speed
• Intensity
• Your weight and height

In general, higher body weight results in more calories burned during exercise.

To get precise calculations, consult a personal trainer who can assess your specific calorie expenditure during workouts.

Top Exercises for Burning Calories

Here’s a table of the top 12 exercises for burning calories. These activities burn the highest number of calories per hour. Keep in mind that the numbers are estimates. Your actual calorie burn will vary based on factors such as intensity, duration, and weight.

Pressed for time

You can perform exercises that burn many calories even with limited time. The key is to engage in high-intensity workouts that rapidly elevate your heart rate.

A popular method is high-intensity interval training (HIIT), which consists of brief exercise bursts at over 70% of your aerobic capacity.

One HIIT technique alternates between 30 seconds of intense activity and 1 minute rest. By incorporating these high-intensity workouts, you can effectively burn calories in 30 minutes or less.

Consider these exercises when you're short on time and need to maximize calorie burn.

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High knee running

High-knee running is an intense cardio workout that elevates your heart rate and strengthens your lower body. This high-intensity exercise is effective for burning calories quickly.

How to perform this exercise:

• Run in place, lifting your knees as high as you can.
• Rapidly move your arms up and down.

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Butt kicks

Butt kicks are a cardio exercise similar to high-knee running. Performing them high in intensity can help you burn calories efficiently in 30 minutes.

To perform this exercise:

• Raise one heel towards your glutes.
• Switch to the other heel.
• Quickly alternate between heels while moving your arms.

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Mountain climbers

Mountain climbers are a cardio workout that also engages your whole body. This exercise helps you burn many calories rapidly because it involves all your muscles.

To perform this exercise:

• Begin in a plank position with shoulders aligned over your hands.
• Tighten your core and bring your right knee towards your chest.
• Return to the plank position and switch to your left knee.
• Continue alternating quickly.

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Swimming

Swimming is a gentle exercise that boosts muscle strength, circulation, and cardiovascular capacity while burning calories. Half an hour of swimming can burn a similar amount of calories as jogging for the same duration.

This activity is easier on the joints, making it ideal for those with joint issues or limited mobility.

To burn more calories, try doing laps or engaging in water aerobics.

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Stationary bicycling

If you have a stationary bike available, consider incorporating high-intensity cycling intervals. Stationary biking is an effective form of cardio exercise that can help you burn a substantial amount of calories within a 30-minute session.

Begin with a five-minute warm-up and switch between one-minute intervals of high speed and two-minute intervals of recovery. During the speed intervals, aim for an intensity level of 7 to 9 on a scale from 0 to 10. Maintaining a lower intensity level of 5 to 6 for the recovery intervals.

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Sprints

Running is widely recognized as the most effective exercise for burning calories. However, if your schedule doesn't allow an entire run, you can condense your workout with high-intensity sprints. This exercise quickly burns calories as your body works hard to sustain the intense effort.

Warm up with activities like jumping jacks or high-knee running before starting your sprints.

At home

If you're at home without gym equipment, you can still engage in exercises that burn many calories. The bodyweight HIIT workouts mentioned earlier are suitable for home settings. Moves such as high-knee running, butt kicks, and mountain climbers are influential and require minimal space. Alongside HIIT, these workouts are also great for calorie burning.

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Walking

Walking is the most straightforward method to expend calories within the comfort of your home, making it particularly suitable for those recuperating from injuries. It can be performed indoors or in your backyard, and it's the most convenient thing. Engaging in household tasks while walking around your residence can increase your calorie burn rate per minute.

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Running

Running is highly effective for burning calories, enhancing flexibility, and boosting endurance. It is convenient because it can be performed anywhere without the need for specialized equipment. The higher your running speed, the greater the calories burned per minute.

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Aerobic dance

You can burn calories through various exercises beyond just running or high-intensity training. Engaging in a lively dance workout at home can be an effective calorie-burning activity for those who enjoy dancing.

Dancing functions as a cardiovascular exercise masquerading as a recreational pastime. It's an enjoyable method to elevate your heart rate and expend calories.

Consider trying well-known dance workouts such as Zumba or Bokwa.

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Jumping jacks

Jumping jacks are a fundamental aerobic exercise that elevates your heart rate, providing a comprehensive workout for your entire body. They require minimal space, making them convenient for home workouts.

Here’s how to perform jumping jacks:

• Start standing with feet together and arms by your sides.
• Jump, spreading your legs shoulder-width apart while raising your arms above your head.
• Repeat as needed.
• Depending on the intensity, jumping jacks can serve as a warm-up, part of a HIIT session, or a regular exercise in your fitness regimen.

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Jumping rope

Skipping rope elevates your heart rate and burns calories, enhancing lower leg strength. Moreover, jump ropes are portable and convenient to store, making them ideal for individuals with limited space at home.

Getting started

Before you begin a new exercise program, you should consult with your healthcare provider. They can recommend suitable exercises based on your current health status and fitness level and a guide on safety precautions.

For instance, individuals with type 1 diabetes should monitor their blood glucose levels before, during, and after physical activity.

When starting your exercise routine, focus on:

• simple, fundamental exercises
• low repetitions
• lightweights

These steps help reduce the risk of discomfort and injury. If your aim is weight loss, consider partnering with a certified personal trainer who can design a tailored exercise plan aligned with your specific objectives and overall well-being.

Takeaway

Running burns the most calories per hour. Other practical options include stationary cycling, jogging, and swimming.

High-Intensity Interval Training (HIIT) is also highly effective for calorie burning. Following a HIIT session, your body continues to burn calories for up to 24 hours.

Before you begin any exercise regimen, it's best to consult with your doctor. Additionally, seeking guidance from a personal trainer or physical therapist can provide personalized advice to ensure safe and effective workouts.

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