12 Exercises That Burn the Most Calories — Backed by Science

If your goal is to burn calories, boost energy, and improve overall fitness, the type of exercises that burn the most calories you choose can make a big difference. While all movement benefits your body, some workouts are especially effective at torching calories in less time.

Running takes the top spot of exercises that burn the most calories per hour, but if pounding the pavement isn’t your thing, don’t worry — there are plenty of other ways to get your heart pumping and your metabolism firing.

Let’s explore the 12 best calorie-burning exercises that burn the most calories, plus tips on how to fit them into your day whether you’re short on time or working out at home.

What Affects How Many Calories You Burn?

Your calorie burn depends on several factors, including:

• The intensity and duration of your workout
• Your weight and height
• Your metabolic rate
• How much muscle mass you have

Generally, the more you weigh and the harder you work, the more calories you’ll burn. To get a personalized estimate, try a calories-burned calculator (like those from ACE Fitness or Calculator.net) or consult a personal trainer who can assess your individual rate.

The 12 Best Exercises That Burn The Most Calories

Here’s how many calories you can expect to burn per hour doing these top exercises (estimates based on body weight):

These numbers are approximate, but they give a good sense of how different exercises stack up. Remember, your intensity and effort matter more than perfection.

When You’re Short on Time: High-Calorie Exercises in Minutes

If you’re busy but still want an effective workout, focus on high-intensity interval training (HIIT) — short bursts of intense exercise followed by brief recovery periods. HIIT workouts can burn serious calories in 20–30 minutes or less and keep your metabolism elevated for hours afterward.

Here are some quick, calorie-burning moves to try:

1. High-Knee Running

Calories burned per minute: 3.5–7
Run in place while driving your knees up toward your chest. Pump your arms for added intensity.

2. Butt Kicks

Calories burned per minute: 8–12
Jog in place while bringing your heels up toward your glutes. Keep a steady rhythm and engage your core.

3. Mountain Climbers

Calories burned per minute: 7–12
Start in a plank position, then quickly alternate bringing your knees toward your chest. It’s a cardio move and full-body workout in one.

4. Sprints

Calories burned per minute: 15–22
Short bursts of all-out effort (like 100-meter sprints) maximize calorie burn. Warm up first, then alternate between sprinting and recovery.

Low-Impact, High-Result Options

Not every high-calorie workout has to be high-impact. If you have joint pain or mobility limitations, try these gentler yet powerful calorie burners:

Swimming

Calories burned (30 minutes): 198–294
Build endurance, strengthen muscles, and improve heart health — all without stressing your joints. Alternate strokes or do water aerobics to increase intensity.

Stationary Bicycling

Calories burned (30 minutes): 210–311
Try high-intensity intervals: one minute fast, two minutes moderate. It’s great for your legs and cardio system.

At-Home Exercises That Torch Calories

You don’t need a gym to burn calories — your living room works just fine. Here are some simple, equipment-free ways to move more at home:

Walking

Calories burned per minute: 3.1–4.6
Take laps around your home, walk in place during phone calls, or add in chores for extra movement.

Running

Calories burned per minute: 10.8–16
If you have space, treadmill running or outdoor jogging is still one of the most effective calorie burners.

Aerobic Dance (Zumba, etc.)

Calories burned per minute: 6.6–9.8
Turn up the music and dance! It’s a fun way to do cardio without it feeling like a workout.

Jumping Jacks

Calories burned per minute: 8–11.8
A classic full-body move that improves coordination and endurance. Try them as part of your warm-up or HIIT set.

Jump Rope

Calories burned per minute: 7.6–9.8
Compact, inexpensive, and highly effective. Even a few minutes can spike your heart rate and boost metabolism.

Don’t Forget Strength Training

While cardio burns more calories in the moment, strength training builds muscle — and muscle helps you burn more calories even at rest. The more lean mass you have, the higher your resting metabolism will be.

The best fitness plans combine cardio + resistance training for optimal calorie burn and body composition.

Warm Up and Cool Down Matter

Always warm up before intense exercise to increase blood flow, prevent injury, and improve performance. After your workout, cool down to allow your heart rate to return to normal gradually.

If you have an injury, health condition (like arthritis or diabetes), or limited mobility, ask your doctor or physical therapist for modified exercise options.

Getting Started Safely

Before starting a new fitness routine:

• Get medical clearance if you have underlying health issues.
• Begin with basic movements and short sessions.
• Gradually increase duration and intensity.
• Consider working with a certified personal trainer to design a plan that aligns with your fitness level and goals.

The Takeaway

Running still reigns supreme for calorie burn, but it’s not the only option. Cycling, swimming, HIIT, and jump rope all deliver powerful results — and mixing them keeps things fun and effective.

Remember, it’s not about perfection — it’s about consistency. Even small bursts of movement throughout your day add up to big health benefits over time.

Find what you enjoy, keep challenging yourself, and let movement become your favorite way to feel strong, energized, and alive.