What Workout Burns the Most Calories?

A new study claims to have found the workout that burns the most calories.

Cardio Workouts

Cardio workouts are one of the most popular ways to burn calories. They involve repetitive motions such as running, walking, cycling, swimming, and more. They offer a range of health benefits such as increased energy, improved heart and lung health, and enhanced weight loss. Let’s take a look at some of the best cardio workouts to burn the most calories.


Running is a great form of cardio that can be done virtually anywhere and has both long-term and short-term benefits. Research suggests running can reduce your risk of coronary heart disease, help you lose weight, improve your mental health, and increase the efficiency of your circulatory system. Running burns more calories than walking, which is why it’s so popular among fitness enthusiasts; the faster you run, the more calories you’ll burn.

When it comes to running, there are three main types: sprinting, jogging and distance running. Sprinting involves short bursts of speed (as little as 30 seconds) at a maximum intensity to get your heart rate up very quickly. Jogging is similar to sprinting but for longer distances at a slightly lower intensity–think 10 minutes or more–which still burns a good number of calories. Finally, distance running requires sustained effort at a moderate pace for 25 minutes or longer to achieve an increased burn rate of calories over an extended period.

So if you want to get the most out of your cardio workout and burn as many calories as possible in each session, try incorporating all three forms of running into your exercise routine – sprints for quick energy boosts throughout the week; jogs for a steady burn on weekends; and distance runs when time allows. In addition to providing excellent cardiovascular stimulation, these workouts will help build muscle endurance while toning the body with minimal impact on joints!


For many, cycling is an effective and accessible way to burn calories and work toward achieving fitness goals. Depending on the intensity of your workout, you can burn between 400-1,000 calories per hour when cycling. The number of calories you burn is determined by your body weight, speed of riding, the terrain, how hard you’re pedaling, and how long your workout lasts. If you’re new to cycling or starting a cycling program for the first time it’s recommended that you start slow with low intensity rides such as leisurely rides on flat terrain. As your body becomes adapted to the sport of cycling over time you can gradually increase the intensity of your workouts through more challenging inclines or terrain or increasing the speed and length of each ride.


Swimming is an excellent form of cardiovascular exercise that can burn a lot of calories if done correctly. Swimming is low-impact and also helps strengthen your muscles while giving you a full-body workout. Generally, swimming burns more calories than running or other forms of cardio exercises as it works against your body’s natural resistance in the water to create greater results.

Swimming is divided into several different strokes including freestyle, breaststroke, backstroke, butterfly stroke and sidestroke. Though these all involve the same basic principles and work out the same muscle groups, some help you use different muscle groups and burn more calories than others. Depending on your level of skill and physical fitness, you will have a good idea which stroke or combination is best for you and which one will burn the most calories per minute or hour.

Freestyle is generally considered to be one of the best for burning calories as it involves the most “working” muscle groups compared to any other stroke. Freestyle uses all parts of the body including legs arms and core at once while keeping your heart rate at its peak to burn more calories in a shorter amount of time. In addition, different techniques can be used when swimming freestyle to maximize calorie burning such as sprint intervals where you alternate between sprinting then resting over specific distances like 25 meters or 50 meters within an hour workout session.

Overall, swimming has many health benefits and can be a great form of cardio that helps burn lots of calories in an effective yet fun way!

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a type of exercise that involves periods of intense exercises alternated with periods of rest or low-intensity exercises. This type of workout is known for being one of the most effective ways to burn calories and improve overall physical fitness. It has been shown to be beneficial for both aerobic and anaerobic fitness. Let’s take a closer look at the benefits of HIIT and how it can help you burn calories.


Burpees are a type of bodyweight exercise that is designed to increase cardiovascular endurance and muscular strength. The movement involves quickly moving from a standing position to a squat, then putting your hands on the ground, jumping your feet back, doing a push-up, then jumping back up and returning to the starting position. This complex movement has the ability to give you an intense workout in just minutes. Studies have shown that HIIT exercises such as burpees can burn more calories in less time than steady state aerobic exercises like jogging or cycling, making burpees an ideal exercise for those looking for a quick and effective workout with maximum fat burning potential.

Jumping jacks

Jumping jacks, also known as star jumps, are a high-intensity interval training (HIIT) exercise that works the whole body. It is one of the most common exercises for HIIT workouts and can be modified to suit any fitness level. This exercise will help burn calories and can be done almost anywhere with very little equipment.

To do jumping jacks, begin in a standing position with feet together and arms by your sides. Simultaneously jump your legs out to the side while raising your arms over your head; then quickly reverse the movement, bringing back feet together and arms down by your sides. Make sure you engage multiple muscles — both upper and lower — while performing jumping jacks, this will increase intensity end result caloric burn. Doing sets of 10–30 repetitions is recommended for maximum benefit of this exercise; beginners should start with fewer reps while more advanced jumpers can increase reps or decrease rest times between each repetition set to make it more challenging.

Mountain climbers

Mountain climbers are a high-intensity interval training (HIIT) cardio exercise that can help you burn calories quickly and increase your aerobic endurance. During mountain climbers, you assume an “all fours” position (or plank position) and then alternate bringing one knee up toward your right elbow and then the other. Mountain climbers increase your heart rate to maximum levels, which can help burn as much as 10 calories per minute. HIIT has been proven to improve mental focus and cognitive functioning, allowing you to push yourself harder while maintaining form. This makes mountain climbers an effective exercise for training large muscle groups such as the legs and core, while still burning a lot of calories in a short space of time.
They should be performed in timed sets or repetitions with rest periods no longer than two minutes between sets. As with any type of exercise, it is important to practice proper form in order to maximize benefit and minimize risk of injury. Some common errors include leaning too far forward from the hips, excessively arching the lower back, not contracting core muscles enough during each repetition and not holding your head straight throughout.

Strength Training

Strength training is a great way to burn calories and get in shape. It not only helps you build muscle, but it can also help you increase your metabolism and burn more calories at rest. It can also help improve your body composition and help you to reach your weight loss goals. Let’s take a look at some of the advantages of incorporating strength training into your workout routine.


Squats are one of the most effective strength-training exercises for burning calories. They are a compound exercise that works many of the major muscles of your lower body at once, including your glutes, quads, hamstrings and calves. Not only do squats burn more calories than isolation exercises (which only target one muscle group), they also help to improve your balance and posture while increasing strength and muscle tone.

When performing squats, proper form is essential for avoiding injury and getting the most out of this exercise. Stand with your feet shoulder-width apart, keeping your weight distributed evenly between both legs. Position your toes slightly pointed outward and keep your back straight as you bend at the knees to lower yourself close to the ground while keeping your chest up and eyes looking forward. Return to a standing position by fully extending through the legs until you’re back to a standing position with feet flat on the ground.

For added calorie burn, use a weighted barbell or free weights on shoulders when performing squats for an extra challenge that will help you achieve maximum results from this exercise in terms of calories burned. To make sure you’re doing this correctly, enlist the help of a certified personal trainer who can make sure you’re performing this exercise correctly and safely every time you train!


Push-ups are an effective, full-body exercise that effectively target muscles in the chest, shoulders, arms and abdominal muscles. Commonly used to build muscle mass and strength, they help to increase your metabolism and improve muscular endurance. Depending on how intensely you do them, push-ups can also be a great way of burning calories.

The number of calories burned depends on the intensity of the exercise, your body weight and intensity level. On average, someone who weighs 155 pounds will burn 94 calories with 12 minutes of performing push-ups at moderate intensity. Compare this to walking for 12 minutes at a pace of 2 mph which will only burn 60 calories for the same person.

The faster you perform push-ups and the longer you perform it for, the higher amount of calories you are likely to burn compared to other exercises such as jogging or sprinting where intense running is necessary in order to increase calorie expenditure efficiency. It is also worth noting that push-ups can be done anywhere with no equipment required which makes them an easy form of exercise that can be done at home or on journeys outside — wherever you may find yourself needing a bit more calorie burn in your routine!


Lunges are a great way to work the muscles in your legs, glutes and core. They also improve coordination and balance, helping you become stronger with every rep. Incorporating lunges into your workout routine will not only boost calorie burning but also help shape and tone all the major muscle groups of your lower body, from your hips to your calves.

Lunges come in many forms, from walking lunges with weights to plyometric jump lunges. With so many variations, you can target specific muscle groups even more effectively and get an intense calorie burn.

Performing basic forward walking lunge exercises at moderate intensity for 30 minutes can burn up to 200 calories while targeting several major muscle groups — making it a great exercise for fat loss. For added intensity, use weighted barbells as resistance or try incorporating weights into alternating reverse or side lunge variations as a way to challenge the core even further. For maximal calorie burn, add some explosive plyometric movements such as jump lunges or lunges with a toe hop between steps.

Other Calorie-Burning Exercises

In addition to running, high-intensity interval training (HIIT) can be great for burning calories. HIIT is a form of exercise that involves short bursts of intense activity followed by brief recovery periods. It is a great way to get your heart rate up and burn more calories in a shorter amount of time. Other exercises that are good for burning calories include strength training, swimming, cycling, rowing, and even yoga. Let’s look at each of these exercises in more detail.

Jump rope

Jump rope is an excellent full body workout that can be done nearly anywhere with just one piece of equipment. When done at a moderate intensity, 15 minutes of jumping rope can burn as much as 180 calories. That is equivalent to running one mile in 12 minutes – a challenging exercise for some. Jumping rope works out multiple muscles at once, including your calves, quads, hamstrings and glutes. As it’s done quickly and only requires a few minutes to complete, it is an excellent choice for those who want to fit in an intense but brief workout routine. An increase in calorie burning occurs due to the higher intensity of effort required when jumping rope.

Step aerobics

Step aerobics is one of the most popular forms of calorie-burning exercises for those looking for an intense workout. This type of aerobic exercise involves stepping up and down on a raised platform with quick and fluid movements. Step aerobics utilizes the large muscles in the lower body such as the thighs, calves, hips and buttocks, which improves muscle strength and increases fat-burning power.

The challenging choreography includes high-impact steps that add intensity to your workout while helping to sculpt the body. Step aerobics also incorporates strength training moves and floor exercises that are aimed to tone the core and improve balance. People who are new to step aerobics should begin slowly, gradually increasing speed as they become more comfortable with the movements. Step aerobics is an excellent option for those who want a high intensity calorie burning exercise session, with an estimated 500-700 calories burned in one hour.


Rowing is an excellent calorie-burning exercise for anyone looking to achieve their weight loss goals. Rowing targets all the major muscles in your body, as well as your cardiovascular system, which means that you can burn a large number of calories in a short period of time. Depending on how intensively you row, and at what level, it can help you take advantage of the “afterburn effect” — burning more calories even after the workout is over. The exact amount of calories burned depends on several factors including: weight, intensity of exercise and duration of the workout. On average rowing burns between 600 and 800 calories per hour depending upon all these variables.

Rowing also offers great benefits for muscle building and toning since it works all your major muscle groups – legs, arms, core and back – while improving overall strength and endurance levels with regular practice. Rowing promotes proper form calling for slow controlled movements with straight back alignment helping to prevent injury. It is also non-weight bearing which makes it an ideal form of exercise for people who are unable to participate in high impact activities due to joint injury or discomfort. Rowing also helps promote positive physical changes like improved breathing capacity, better circulation throughout the body as well as increased energy levels — making it one of the most popular forms of exercise!

Tips for Burning More Calories

Burning more calories is a great way to reach your health and fitness goals. But when it comes to which type of workout burns the most calories, the answer isn’t so clear cut. Different types of workouts will burn different amounts of calories, and it also depends on the intensity of the workout. Let’s talk about some tips for burning more calories and maximizing your workout.

Increase intensity

Exercising with higher intensity can help you burn more calories and shed those extra pounds. Intensity refers to the amount of effort you put into the activity and how hard your body needs to work to keep up. Low-intensity exercise such as walking or gentle cycling does not burn a large number of calories. To make your workout more intense, try activities like jogging, swimming laps, sprinting, jumping rope or playing sports like basketball, tennis or hockey. All of these activities will increase the intensity of your workout and help you burn even more calories in a shorter amount of time.

In addition to increasing the intensity of your exercise, there are also some other ways you can increase the number of calories burned during a workout session. You can increase the duration of your workouts by adding an extra few minutes at the end or lengthening each session by 5-10 mins overall if it is feasible for you to do so safely and without overstraining yourself. Incorporating weights into your exercise routine will also help to raise the amount of calories burned and boost muscle tone. Finally, varying the types of exercises that you do will ensure that you don’t become bored with an unchanging routine and help elevate your overall calorie burning potential during each session as well!

Add weights

When you’re trying to burn more calories and increase your metabolism, adding weights into your workout routine can help. Resistance training involves using weights, machines or elastic bands to create resistance against the muscles and force them to work harder. This type of workout boosts your calorie burning potential while also developing strength and muscle endurance.

Since regular weight lifting can result in larger muscles, some people may not want to go this route. But if you’re looking for an efficient way to burn more calories, incorporating strength training will give you a much greater return on investment than cardio alone.

Using free weights or machines enables you to target specific muscle groups such as your biceps, triceps, chest and legs with more resistance. For example, if you’re doing a certain exercise with dumbbells and it’s rather easy for you to use 10 pounds dumbbells then it is time to increase the weight and get a bigger challenge as well as better result. As your muscles become stronger adding more weight or trying new exercises is recommended so that they don’t get comfortable with the same routine and start plateuing out in terms of their results.

In addition, if you are new to weightlifting look for consultation from expert fitness instructors so that you perform each exercise correctly! Effective sets combined with proper form significantly increases the chance of longer-lasting gains. So now that we know why adding weights is important let’s talk about how often should someone add strength training into their routine? Ideally it’s best to incorporate liftings 3 times a week into your calorie burning schedule for optimum results!

Increase duration

When it comes to burning calories, intensity matters, but so does duration. The longer you are able to sustain a workout, the more calories you will burn. Even if your favorite workout doesn’t rank high on the calorie-burning scale, spend more time doing it and you can still see results in terms of calorie expenditure.

To increase duration, look for ways to challenge yourself each day as you become stronger and fitter. Start with a moderate level of intensity and gradually leave your comfort zone. Incorporate interval training methods, such as alternating between different levels of intensity at timed intervals (or even incorporating elements from different activities) to add variety and keep your body from hitting a “plateau.” Increasing rhythm or focusing on the quality of the moves (rather than quantity) can also help raise the calorie-burning potential of any workout.

Finally, remember not all workouts necessarily mean intense cardio or weightlifting for hours at a time either — try taking a leisurely walk with family or friends or go for an hourlong bike ride instead! No matter what type of physical activity you choose, simply increasing your duration is key to burning more calories throughout the day.

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