7 Exercises That Burn Most Calories

If you want to burn the most calories, you might want to take up sprinting.

Written by: Ishaan Arora Updated at: 2022-12-13 19:37

Everyone wants to get in shape, but many of us expect results quickly, especially if we want to fit into our old clothes. While there are numerous exercises available online that claim to help with both fat loss and muscle gain, finding the exercise which is right for you can be difficult. However, if your sole goal is to lose weight, there are seven best exercises that burn the most calories. Although the number of calories a person uses will vary depending on a variety of factors, including weight and fitness level, so make sure to perform all these exercises with full intensity.

Exercises That Burn Most Calories

Mountain Climber

The mountain climber is a full-body workout that targets stubborn fat. The exercise is suitable for both beginners and advanced athletes. The impressive thing about this exercise is that it can be used both as a calorie burner and can also help cool down after the workout.

Calories burned in 30 minutes:

240 to 355.5

Jumping Jack

One of the best exercises to get your heart rate going is the jumping jack. Every fat-burning workout has a mention of this exercise as it helps in burning the maximum calories. The best part about this exercise is that it requires no special equipment.

Calories burned per minute:

8 to 11.8

Jumping Rope

Jump rope is a cardio exercise that targets your abs, glutes, lower back, and legs. Performing Jump rope first thing in the morning can improve the function of your heart and lungs both during exercise and at rest. The best part about this exercise is that it's ideal for both men and women. 

Calories burned per minute:

7.6 to 9.8


Looking for fun ways to burn calories? All you need is some float and freestyle laps. Swimming is a low-impact exercise that can burn calories while improving muscle strength, blood flow, and lung and heart capacity. Swimming is beneficial to the body because it is less stressful.

Calories burned in 30 minutes:

198 to 294


Sprinting is a type of exercise that causes you to sweat and allows you to burn more than 400 calories in an hour. It's a full-body workout that focuses on your abs, glutes, lower back, and legs. Sprinting after a workout can help your muscles relax and improve your heart health. The best part about this exercise is that it makes you tired, which helps with sound sleep.

Calories burned in 30 minutes:

240 to 355.5

HIIT Workout

No time to exercise? HIIT workout is all you need to burn those extra calories. The HIIT workout entails performing exercises one after the other with no rest in between. HIIT workouts combine cardio and strength training with short rest periods. The best thing about HIIT workouts is that they aid in relieving stress.

Calories burned in 30 minutes:

260 to 340

Aerobic dance

Aerobic dance is one of the most effective ways to raise your heart rate. When your heart rate increases, your body begins to sweat and burn calories. The best part about doing an aerobic dance is that you can never get bored because you can try popular dance workouts like Zumba or Bokwa.

Calories burned per minute:

6.6 to 9.8

Image Credit: Freepik


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