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Calorie-Burning Exercises: 5 Exercises That Burn the Most Calories

Updated on: Feb 07, 2024
6 min Read
Exercises That Burn the Most Calories
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Most of us want to enjoy our favorite foods without gaining weight, which may seem like a fantasy. But what if you could indulge in moderation without derailing your weight loss goals? The secret is to engage in calorie-burning exercises.

The relationship between what you eat and your weight is significant. While fast food may taste good, the calorie count can be intimidating. Giving in to cravings without moderation can lead to weight gain.


Therefore, an effective weight loss strategy is to combine calorie-cutting with exercises that burn calories. High-intensity exercises like HIIT, cardio, full-body workouts, or aerobic routines are some of the best options for burning calories, depending on your fitness level.

Shedding extra weight is challenging but achievable, particularly beneficial for women with PCOS or thyroid issues. Regular physical activity helps your body burn more calories, which can cling to your body as excess fat, and tones your muscles.

By participating in a workout for burning calories, you’ll see changes in your body shape and reap incredible health benefits. A balanced diet and exercise routine not only burn a lot of calories but also reduce diabetes risks and improve overall well-being.

But which exercises help you burn the most calories? The answer lies in activities that are known to burn calories at a high rate, like those that can burn a significant number of calories in just 30 minutes. Keep reading to find out which workouts can help you burn more calories and transform your body.

How does Exercise Burn Calories?

You gain weight when you consume more calories than you burn. However, the burning calories vary depending on several factors, such as height, weight, gender, the physical activity level of the individual, and the type of food you eat.

For instance, protein will burn more calories during the digestion process when compared to fat. A general rule for every individual is to burn at least 500 calories five days a week through exercise. However, exercise offers many more benefits than weight loss or calorie burn.

This is why experts suggest including exercises in the weight loss program for women, those who are struggling to shed some kilos due to PCOS and thyroid problems. It will allow them to relieve stress and aid in a healthy hormone balance.

In the fitness aspect, calories are defined as elements that one burns. However, it is a measure of energy. Now let us explore the science behind the calorie-burning exercise. 

Your body requires a specific amount of calories every day for normal functioning. This is referred to as the basal metabolic rate. When you exercise, your body will require more energy than the basal metabolic rate.

In such situations, your muscles will work hard and induce the breakdown of ATP (adenosine triphosphate) in mitochondria to fuel the muscles.

The energy released from ATP molecules is measured in calories, which we consider the calories burned during exercise.

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Which Exercise Burns More Calories?

When it comes to maximizing calorie burn, the intensity and duration of your workout are key factors. Here are some of the exercises that are known for their high calorie-burning potential:

  1. Running: High-intensity running or sprinting burns the most calories.
  2. Cycling: Vigorous cycling, especially uphill or high-intensity spinning classes.
  3. Rowing: Intense rowing, whether on a machine or actual rowing.
  4. HIIT Workouts: High-Intensity Interval Training involving short bursts of intense exercise.
  5. Swimming: Fast, vigorous swimming burns a high number of calories.
  6. Jump Rope: A fast-paced jump rope session is an excellent calorie burner.
  7. Kickboxing or Boxing: These are intense full-body workouts that burn significant calories.

How to Burn Calories Fast?

To quickly burn calories, try these tips:

  1. Increase Exercise Intensity: Higher-intensity workouts like sprinting or HIIT can burn more calories in a shorter time.
  2. Incorporate Interval Training: Mixing short bursts of high-intensity exercise with low-intensity recovery periods increases overall calorie burn.
  3. Choose Compound Movements: Exercises that work for multiple muscle groups at once (like burpees, squats, and kettlebell swings) are more efficient.
  4. Keep Moving: Add more activity throughout your day — take stairs, pace while on calls, or add a short walk after meals.
  5. Try Circuit Training: Doing a series of exercises back-to-back with little rest keeps your heart rate up, burning more calories.
  6. Optimize Workout Duration: Even 20-30 minutes of focused, high-intensity exercise can burn a significant number of calories.

5 Best Calorie-Burning Exercises for Beginners

More and more people are looking for ways to implement the best exercise in their daily routines.

Here, we have listed the best calorie-burning exercises to pump up your heart rate and burn as many calories as possible. Let’s go!

1) Running

Don’t we all know that running is one of the best calorie-burning exercises? It is best suited for all fitness goals and aids in toning the muscles. You can run at different speeds for 30 minutes daily for maximum benefit. You can run on the treadmill in the comfort of your home or jog outdoors in the park at your convenience.

Start running at your comfortable pace for a few minutes. Then move fast, like you are in a sprint. If you are a fan of running, you can opt for brisk walking.

Experts revealed that walking for an hour will burn approximately 61 calories. 

2) Swimming

Are you not interested in running/ walking to lose weight? Then, swimming would be a convenient choice. When it comes to choosing a calorie-burning exercise, swimming has its potential benefits.

It can tone and slim down your whole body. Like other cardio workouts, swimming burns calories when you move through the water by creating extra resistance and forcing your muscles to work more.

For instance, the butterfly and breaststroke will focus on the arms, chest, and shoulders, while the backstroke strengthens your upper abs, back, and quads. If you prefer less intense activity with this exercise, you can swim four times a week and easily lose three pounds monthly.

3) Dancing

Dancing is one of the most effective calorie-burning exercises. It is a form of aerobic exercise, which increases cardiovascular functioning.

Whether you are into a high-intensity dance form such as hip-hop or enjoy the grace of ballet, dancing can be a fun way of cutting down on calories.

The number of calories burned while dancing depends on factors such as body weight, intensity, dance form and duration.

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4) HIIT Workouts

Don’t have time or motivation to hit the gym? You can skip it with HIIT! HIIT workouts are the best calorie burning exercises that will make you sweat in seconds.

High-Intensity Interval Training (HIIT) combines short bursts of intense exercises with short rest periods.

It is also perfect for those constantly traveling and want to raise their heart rate. The workout requires you to move your body until it gives out, which is beneficial for building muscles and improving endurance. Most certified trainers advise performing HIIT workouts at least 3 times a week.

5) Cycling

Looking for a sport that entices you to lose weight and promotes your connection with nature? Cycling, one of the calorie burning exercises, is your answer! Engaging in outdoor cycling will burn calories and improve blood pressure and cardiovascular function.

If you are a beginner at this aerobic activity, experts suggest starting with a slow and controlled pace. You can leisurely start the outdoor activity, and over time, you can move it into the intense workout pattern. Learn basic skills and listen to your body to avoid burnout, fatigue, and injuries.


Achieving your fitness goals might seem to be a tough task but with good guidance and determination, it is absolutely possible.

Consider your fitness level and consult a healthcare provider before starting a new exercise regimen, especially if you have health concerns or are new to vigorous exercise. The goal is to safely increase calorie burn to fit your lifestyle and health needs.

At Fitterfly, our expert Nutrition Coach, Physio Coach and Success Coach will help you create a personalized regime based on your needs, lifestyle and any existing medical condition. We work on all the 4 pillars that contribute to weight loss namely nutritional diet, exercise, sleep and stress management.

And not just that, you will also learn how to keep that stubborn weight away even after the program ends for you.

That’s why when you choose the Fitterfly Weight Loss Program, it will have an impact on your overall health and not just a particular aspect like weight.

Speak with us today To learn more, simply give us a missed call at 08046807733, and we will reach out to you.


This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.

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Frequently Asked Questions

To lose weight, how many calories should I burn?

Typically, aiming for a deficit of 500-1000 calories per day can lead to a safe weight loss of about 1-2 pounds per week. However, this varies by individual.

Walking burns how many calories?

On average, walking burns about 100 calories per mile. The exact number depends on your weight, speed, and walking style.

One hour of exercise burns how many calories?

It varies widely depending on the type of activity, intensity, and individual factors, but moderate exercise can burn anywhere from 300 to 600 calories per hour.

How many calories are burned in 1 hour gym workout?

Depending on the intensity and type of exercise, you can burn anywhere from 300 to over 1000 calories in an hour at the gym.

What are at-home workouts that burn the most calories?

High-intensity interval training (HIIT), jump rope, running or jogging in place, burpees, and vigorous aerobic workouts are some of the most calorie-burning exercises you can do at home.

Which food burns most of the calories?

While no food can burn calories, those with a high protein content can have a higher thermogenic effect, slightly increasing the number of calories burned during digestion. Examples include lean meats, fish, and legumes.

Which gym exercise burns the most calories?

High-intensity exercises like spinning, rowing, running on the treadmill, and HIIT workouts typically burn the most calories.

Which HIIT exercises burn the most calories?

Burpees, jump squats, high knees, and mountain climbers are among the HIIT exercises that can burn a high number of calories.

What is the maximum calories burned in a day?

The maximum calories one can burn in a day depends on individual factors like metabolism, activity level, and body composition. Extremely active people or those engaging in intense physical labour or athletes might burn thousands of calories a day.

If I eat 2000 calories, how much should I burn?

To maintain weight, aim to burn approximately the same amount of calories you consume. To lose weight, you'd need to create a calorie deficit by burning more than you consume.

What sport burns the most calories?

Activities like running, cycling, swimming, and rowing are among the top calorie-burning sports. High-intensity team sports like basketball, soccer, and rugby also burn a significant number of calories.

What cardio exercise burns the most calories?

Running, especially at high intensities or inclines, typically burns the most calories among cardio exercises. Other high-calorie burners include cycling, rowing, and HIIT workouts.

How to burn 70, 60, or 65 calories?

The method to burn a specific small number of calories like 60, 65, or 70 can vary based on the exercise and the individual's weight and intensity of the activity. Here are general activities that could burn approximately these amounts: Jumping Rope: 5-10 minutes of jumping rope can burn around 60-70 calories depending on the intensity. Running: A 5-10 minute jog, depending on your pace, could burn about 60-70 calories. Walking: Approximately 15-20 minutes of brisk walking could burn around 60-70 calories. Dancing: Around 10 minutes of moderate to vigorous dancing can burn about 60-70 calories. Cycling: 5-10 minutes of moderate cycling can typically burn this amount of calories. For more accurate calculations, consider using a fitness tracker or app that takes into account your specific details like weight and activity level.

- By Fitterfly Health-Team


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