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Writer's pictureDawn Chambers, PT, DPT
5 min read

Best Workout to Burn Calories? 10 Exercises You'll Love

Updated: May 12, 2023

If you've been wondering which workout burns the most calories, this article is for you! Here are 10 exercises that burn a lot of calories and will get your heart rate up!

different hand holding up each letter to spell out with word calories

Which Workout Burns More Calories?


People are always looking for new and fun ways to get in shape. Some want weight loss, others want to tone up or build muscle mass - but the key is finding a workout that appeals to you. So which workout burns the most calories? Here are 10 of our favorite calorie-torching exercises to help you achieve your goals!



10 Exercises That Burn the Most Calories


These workouts burn off a lot of calories, but they're also enjoyable and may be adapted to any fitness plan. Remember: you do not need an intense workout or weight training routine to improve your health! The total calorie counts are based on a 155-pound person performing a 30-minute workout.


1. Jumping Rope


Jumping rope is a highly effective cardio workout that's also fun. It's a fantastic method to get your heart rate up and burn a lot of calories in only a few minutes. You may burn up to 421 calories by jumping rope quickly.[*]


Best Jump Ropes [*]:


2. Rowing


Rowing on a rowing machine is a total body workout that strengthens the arms, legs, and core. It's comparable to running in terms of the number of calories burned, but it's less taxing on your joints. In only 30 minutes, you can burn 369 calories rowing vigorously.[*]


Hydrow rower that can be used to burn calories

* Best Home Workout Equipment For Rowers[*] Hydrow Rower



3. Running


Running is a fantastic cardio exercise that improves your heart health. Runners live an average of three years longer than non-runners.[*] Running at 6 mph burns 360 calories.[*]


4. Swimming


Swimming is a great full-body workout that's easy on the joints. It increases physical strength, reduces body fat, and is excellent for your heart and lungs.[*] Swimming laps at a vigorous pace can burn up to 360 calories.[*]


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5. Boxing/Kickboxing


Boxing and kickboxing are incredibly effective calorie burners. They work your entire body and give you an amazing workout. Boxing can burn up to 324 calories.[*]



HIIT, or high-intensity interval training, is a great way to burn a lot more calories in a short period of time. HIIT sessions are intense, but brief, which makes them perfect for busy people. HIIT can burn up to 295 calories per workout.[*]


7. Cycling


Cycling is a fantastic way to improve your cardio and muscular endurance. It's also a wonderful method to increase your overall fitness.[*] Bicycling on a stationary bike at a moderate pace burns 252 calories.[*]

Do It Tennis ad to promote a workout that will burn calories

*Do It Tennis specializes in helping "tennis players around the globe find the perfect products for their level and style of play at great prices".

8. Tennis


Playing tennis is a fantastic method to get in shape while having fun. Tennis players enjoy significant health benefits, including better aerobic fitness, a reduced body fat percentage, a healthier lipid profile, decreased risk of heart disease, and stronger bones.[*] You can burn up to 252 calories playing tennis.[*]



9. Hiking


Hiking is a great way to get in shape and enjoy the outdoors at the same time. Hiking has many health benefits, including reducing blood pressure, stress levels and strengthening the immune system. Hiking can also have long-term benefits, such as weight loss, decreased depression, and overall wellness.[*] Hiking cross-country burns around 216 calories.[*]


Check out our hiking log!


10. Jogging


Jogging is a slower form of running that is ideal for beginners. According to one research, jogging has been found to boost women's moods during the winter season.[*] Jogging can burn up to 216 calories.[*]


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Calorie Burn


Individual calorie burn is determined by a number of factors, including age, weight, activity level, and metabolism. The average person burns between 1,000 and 2,000 calories per day. However, people who are more active or have a higher metabolism may burn more calories than this.


To lose weight, you need to create a calorie deficit or burn more calories than you consume. This can be done by eating fewer calories, exercising more, or a combination of both. Creating a calorie deficit of 500-1000 calories per day is often recommended for weight loss.


People who are trying to shed a few pounds may want to aim for a higher calorie deficit, while those who are just trying to maintain their weight may only need a smaller deficit. It is important to remember that everyone is different and there is no “perfect” calorie deficit for everyone.


The best way to determine how many calories you should be eating is to speak with a Registered Dietitian or certified nutritionist. They can help you create a personalized plan that fits your individual needs. Moreover, a personal trainer may be able to help create a cardio and strength training plan if you have more specific weight goals you are trying to meet.


Final Thoughts on Best Exercises for Your Calorie Burn Goals


When it comes to burning calories, there is no one-size-fits-all approach. The best way to burn calories is to find an activity that you enjoy and that fits your lifestyle.


The road to better health is paved with many options. Consider your calorie requirements and fitness goals. Next, figure out how you'll use your 30 or 60 minutes of activity time to the fullest. Don't forget to have a blast while you are burning calories!


It's important to discover which workout you enjoy the most because it will help keep you motivated and engaged. Which of these cardio exercises do you think will be your favorites to include in your exercise routine in order to reach your calorie burn goals?


Fitness Journal


If you're looking to get in shape or start an exercise routine, the best way to start is by keeping track of your progress. A fitness journal is a great way to do this. Not only will it help you stay on track, but it can also serve as a source of motivation. Check out the fitness journal workout log.


Spice up your workout wardrobe with the latest and greatest!


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Best Workout Leggings of 2022 [*]:



Medical Disclaimer: The information on this site, including text, graphics, images, and other material, is provided solely for informational purposes and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your specific condition.


Dr. Dawn's Wellness Tools social media handle @drdawnswellnesstools


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