20 Exercises That Burn the Most Calories

20 Exercises That Burn the Most Calories (Ranked & Explained)

If your goal is to lose weight faster, boost fitness, or maximize results in less time, choosing the right exercises matters. Not all workouts burn calories equally. Some movements engage more muscle groups, raise your heart rate higher, and continue burning calories long after the workout ends.

In this guide, we’ll break down the exercises that burn the most calories, ranked and explained in detail. Whether you’re working out at home, in the gym, or outdoors, this list will help you pick the most effective calorie-burning exercises for fat loss and overall fitness.

Why Some Exercises Burn More Calories Than Others

Before diving into the list, it helps to understand why certain exercises torch more calories:

• They engage multiple muscle groups

• They elevate the heart rate quickly

• They require explosive or continuous movement

• They improve afterburn effect (EPOC)

Now let’s get into the top calorie-burning exercises.

1. Sprinting

Calories burned: 600–1,200 per hour

Sprinting is one of the most powerful fat-burning exercises available. Unlike jogging, sprinting activates fast-twitch muscle fibers and pushes your cardiovascular system to its limit.

Why sprinting burns so many calories:

• Full-body muscle activation

• Extreme heart rate spikes

• High post-workout calorie burn

Even short sprint sessions of 15–20 minutes can outperform longer steady-state cardio workouts.

2. Jump Rope

Calories burned: 700–1,000 per hour

Jump rope is a deceptively intense workout that improves coordination, endurance, and agility.

Benefits:

• High calorie burn in short time

• Works legs, arms, shoulders, and core

• Easy to do anywhere

Ten minutes of jump rope can burn as many calories as 30 minutes of jogging.

3. Burpees

Calories burned: 500–900 per hour

Burpees combine squats, push-ups, and jumps into one brutal movement.

Why burpees are effective:

• Total-body engagement

• Builds strength and cardio simultaneously

• Increases metabolic rate

Burpees are a staple in HIIT workouts because of their unmatched calorie-burning power.

4. Rowing (Machine or Water)

Calories burned: 600–900 per hour

Rowing works up to 85% of your muscles, making it one of the best exercises that burn the most calories.

Muscles worked:

• Legs

• Back

• Arms

• Core

Rowing is also low-impact, making it ideal for joint-friendly fat loss.

5. Boxing

Calories burned: 700–1,000 per hour

Boxing combines cardio, strength, speed, and coordination.

Why boxing torches calories:

• Continuous movement

• Upper- and lower-body engagement

• Stress relief and endurance training

Heavy bag workouts can burn calories rapidly while building lean muscle.

6. Running (Fast Pace)

Calories burned: 600–1,100 per hour

Running remains one of the most effective calorie-burning exercises, especially at higher speeds or inclines.

Increase calorie burn by:

• Running hills

• Increasing pace

• Adding interval sprints

Trail running adds instability, forcing more muscles to work.

7. Cycling (High Intensity)

Calories burned: 500–1,000 per hour

High-intensity cycling, especially spin classes, is excellent for burning calories.

Benefits:

• Low impact

• Builds leg strength

• Improves cardiovascular endurance

Standing climbs and sprint intervals dramatically increase calorie expenditure.

8. Swimming

Calories burned: 500–900 per hour

Swimming challenges the entire body while being gentle on joints.

Why swimming is effective:

• Water resistance increases effort

• Constant movement

• Improves lung capacity

Butterfly and freestyle strokes burn the most calories.

9. Kettlebell Swings

Calories burned: 600–1,200 per hour

Kettlebell swings are one of the most efficient calorie-burning strength exercises.

Why they work:

• Explosive hip movement

• Engages glutes, core, and shoulders

• Elevates heart rate quickly

Short kettlebell workouts can rival long cardio sessions.

10. High-Intensity Interval Training (HIIT)

Calories burned: 600–1,500 per hour

HIIT alternates between intense bursts and short recovery periods.

Benefits of HIIT:

• Burns calories fast

• Triggers afterburn effect

• Saves time

HIIT workouts are among the top exercises that burn the most calories in the shortest time.

11. Mountain Climbers

Calories burned: 500–800 per hour

Mountain climbers are a core-focused cardio movement that spikes the heart rate.

Why they’re effective:

• Fast-paced movement

• Engages arms, legs, and abs

• Ideal for home workouts

They are often used in HIIT circuits for fat loss.

12. Stair Climbing

Calories burned: 600–1,000 per hour

Stair climbing is far more intense than walking on flat ground.

Benefits:

• Builds glutes and legs

• Raises heart rate quickly

• Improves endurance

Using stair machines or real stairs increases calorie burn significantly.

13. Battle Ropes

Calories burned: 500–800 per hour

Battle ropes are deceptively exhausting.

Why battle ropes burn calories:

• Constant upper-body movement

• Core engagement

• Explosive power training

They’re excellent for short, intense conditioning sessions.

14. CrossFit-Style Workouts

Calories burned: 700–1,200 per hour

CrossFit combines Olympic lifts, gymnastics, and cardio.

Why CrossFit burns so many calories:

• High intensity

• Minimal rest

• Full-body movements

Workouts are designed to push limits and maximize energy expenditure.

15. Jump Squats

Calories burned: 500–900 per hour

Jump squats combine strength and plyometrics.

Benefits:

• Engages large muscle groups

• Increases power

• Boosts heart rate rapidly

They’re highly effective for leg toning and calorie burning.

16. Hiking (Uphill or Weighted)

Calories burned: 400–900 per hour

Hiking becomes a calorie-burning powerhouse when elevation is involved.

Increase burn by:

• Adding a backpack

• Choosing steep terrain

• Increasing pace

It’s a sustainable, outdoor option for long-term fat loss.

17. Dancing (High Energy)

Calories burned: 400–800 per hour

High-energy dance styles like Zumba or hip-hop can burn serious calories.

Benefits:

• Fun and motivating

• Improves coordination

• Great for consistency

The more you enjoy the workout, the more calories you’ll burn over time.

18. Skiing (Downhill or Cross-Country)

Calories burned: 500–1,100 per hour

Skiing demands balance, strength, and endurance.

Why skiing works:

• Engages legs and core

• Cold weather increases energy use

• Continuous movement

Cross-country skiing burns the most calories.

19. Shadow Boxing

Calories burned: 400–700 per hour

Shadow boxing improves speed, footwork, and endurance.

Benefits:

• No equipment needed

• Great for cardio

• Improves coordination

Add light weights to increase calorie burn.

20. Circuit Training

Calories burned: 600–1,000 per hour

Circuit training keeps your heart rate elevated while building muscle.

Why it’s effective:

• Minimal rest

• Alternates muscle groups

• Combines strength and cardio

It’s one of the most efficient ways to burn calories and build lean muscle.

How to Maximize Calorie Burn From These Exercises

To get the most out of the exercises that burn the most calories:

• Increase intensity gradually

• Reduce rest time

• Add resistance when possible

• Stay consistent

• Focus on full-body movements
  
  

Final Thoughts: Choosing the Best Exercise for You

The best exercise isn’t just the one that burns the most calories—it’s the one you’ll stick with consistently. Whether it’s sprinting, HIIT, boxing, or dancing, combining enjoyment with intensity leads to the best long-term results.

By incorporating these 20 exercises that burn the most calories, you can build a powerful, sustainable fat-loss routine that fits your lifestyle and goals.