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Which Exercise Burns the Most Calories? let’s find out

Regular exercise is the ultimate calorie burner. Whether you prefer to go for morning jogs or work hard at the gym, exercise plays a role in weight management and weight loss. But have you ever wondered which exercise burns the most calories?

Some say that more intense exercise that uses different muscle groups will ultimately burn more calories. However, the type, intensity, duration, age, height and weight of exercise all play a role.

Here’s what it’s worth knowing about the exercises with the highest calorie-burning rates.

Factors Affecting Calorie Burn


Your age significantly affects the number of calories you burn. For example, if you are 40 and less agile, you may find it more challenging to complete a high-intensity workout than an 18-year-old.

simultaneously, Research shows that the likelihood of initiating at least weekly physical activity decreases with age.


How quickly you transition between sets affects your heart rate, which in turn affects how many calories your body burns. The more vigorous the intensity of the exercise, the more calories you burn.

However, your fitness primarily limits how many calories you can burn. For example, the people who can burn the most calories per minute are elite endurance athletes, not the average adult.

exercise duration and pace

The number of calories you burn may also depend on the duration and pace. For example, running will burn more calories than walking for the same course. Longer walks will burn even more significant calories.

Exercise to Burn Calories Effectively


If you are trying to lose weight then running is a great option. You can burn anywhere from 566-839 calories per hour, and it’s a high-impact workout that also trains your leg muscles.

In addition, you are constantly lifting your body weight off the ground while running, thereby exercising your entire body. If you’re new to running, consider starting by slowly alternating running intervals with jogging or walking.

You can also try a 1:2 work-to-rest ratio. If you’re looking for a long-term goal, consider setting a half-marathon or full-marathon as your goal.

indoor cycling

Indoor cycling can help you burn approximately 568-841 calories per hour. Plus, it’s a low-impact cardio workout that can help strengthen your knees and hamstrings. Indoor cycling is also an effective exercise to reduce body fat.

skipping rope

skipping rope Putting the whole body in muscle movement is a great way to burn calories in a short period of time. Additionally, it promotes bone density, which protects against osteoporosis and bone loss.

It’s best to start jumping slowly, in bursts of 20 to 30 seconds. Then, once you’ve perfected the wrist flip and timing, you can increase your speed and length to burn more calories.


You can burn 452 to 670 calories per hour by climbing stairs at a rate of 77 steps per minute. Stairs are a great way to work your legs and hips and can help you lose weight.


If you can’t jump or have knee pain when jumping, kickboxing is a good option because it doesn’t put as much stress on your legs. According to studiesKickboxing also builds upper body fitness.

Learn basic boxing techniques (such as jabs, crosses, uppercuts, and hooks) to get started. Be prepared to integrate squats, lunges and ducks. Master arm and handwork before moving on to footwork. Decrease rest periods between sessions.

high intensity interval training

HIIT is a highly effective style of workout. It tires out your body quickly and can burn up to 450 calories in just 30 minutes. Your workout routine should be varied to target all muscle groups and prevent overuse injuries.

HIIT can also be beneficial for runners because it strengthens muscles and allows you to engage more muscle groups. It also addresses all planes of motion.

HIIT is also beneficial for increasing stamina and general fitness. You can improve your fitness level by raising your heart rate through brief rest periods followed by bursts of intense activity.

body weight workout

Exercises that use your body weight are similar to lifting weights without the extra weight! In just 30 minutes, you can burn 500 calories by doing jump squats, plank toe taps, crawling, push-ups, mountain climbers, spider climbers, burpees, high knees, leg drops, crunches, and jumping lunges.

HealthifyMe Note

Here are some tips to help you burn more calories by mixing up your exercises and staying committed to your program. Activities that get your whole body out of breath, such as running and lifting weights, typically burn the most calories. You can also try indoor cycling, kickboxing and jumping rope.


The most efficient calorie-burning exercise for someone looking to lose weight depends on a number of factors, such as diet, gender, age and activity level outside the gym.

First, it’s important to find the right exercise for you, after which you can work on the amount of exercise needed to create a calorie deficit.

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