Top 10 Exercises That Burn The Most Calories You Need To Try Now


Are you tired of spending countless hours at the gym without seeing significant results in your weight loss journey? It’s time to ditch those less effective workouts and amp up your routine with our top 10 calorie-burning exercises that are guaranteed to help you shed pounds faster.

From High-Intensity Interval Training (HIIT) to jumping rope, these powerful workouts will undoubtedly take your fitness game to the next level.

Key Takeaways

  • Burning calories is essential for weight loss and incorporating exercise into your routine can significantly boost progress towards hitting those goals.
  • High – intensity interval training (HIIT), running, cycling, jumping rope, swimming, rowing, kickboxing, circuit training, burpees and stair climbing are the top 10 exercises that burn the most calories.
  • Consistency is key to long – term weight loss success and combining regular cardio exercises with proper nutrition will set you up for sustainable results.

Why Burning Calories Matter For Weight Loss?

Burning calories plays a crucial role in weight loss, as it helps create the necessary calorie deficit needed to shed unwanted pounds. In simple terms, losing weight requires consuming fewer calories than you burn throughout your day.

For beginner runners looking to lose weight strategically, it’s not just about burning calories during your running sessions but also considering how the body will continue to expend energy even after completing a workout.

As you build more muscle mass through consistent exercise, the number of calories burned at rest increases due to muscles being more metabolically active than fat.

However, focusing solely on the number of calories burned during exercise is not enough; achieving long-lasting results also depends on developing healthy eating habits and staying committed to an overall balanced lifestyle.

For instance, rather than indulging in high-calorie snacks after a hard workout session or overestimating how many additional treats you’ve “earned” through exercising, opt for nutrient-dense meals that fuel both recovery and performance without sabotaging all that hard work put into shedding excess pounds.

Top 10 Exercises That Burn The Most Calories

Looking to burn more calories? Check out our top 10 exercises that are guaranteed to help you shed those extra pounds and get in shape fast! From high-intensity interval training (HIIT) to swimming and cycling, we’ve got everything you need to kick start your weight loss journey.

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a game changer for those looking to burn calories and shed pounds fast. As beginner runners, incorporating HIIT into your fitness routine can not only expedite weight loss but also improve cardiovascular health, muscle building, blood pressure reduction, and cholesterol management.

A typical HIIT workout might include exercises like high-knees, plank jacks or jump squats performed at maximum effort for 20 to 30 seconds followed by a brief rest period of around 10 seconds.

These dynamic workouts push your body to its limits while keeping the sessions engaging and varied. For example, you could try mixing running intervals with kettlebell swings or wall squats during recovery periods.


Running is a top choice among calorie-burning exercises, especially for beginner runners looking to shed some pounds. As one of the most effective cardiovascular workouts, running can help you burn anywhere from 500 to 1000 calories in just one session.

If you’re new to running or want to mix up your routine for maximum calorie burning potential, consider incorporating High-Intensity Interval Training (HIIT) into your workouts.

By alternating between short bursts of intense effort followed by periods of rest or lower intensity exercise – such as sprinting for 30 seconds then walking for one minute – HIIT allows you to improve both your speed and stamina while burning more calories than traditional cardio exercises alone.

Exercises That Burn The Most Calories
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If you’re a beginner runner or just starting to get into working out, cycling is an excellent exercise that can help you burn calories without putting too much pressure on your joints.

Cycling works both your cardiovascular system and lower body muscles, making it a great full-body workout.

Cycling can burn up to 500-700 calories an hour if done at a steady pace. Even just 30 minutes of moderate cycling on a stationary bike can burn around 260 calories for someone who weighs 155 pounds.

Additionally, cycling regularly has been shown to improve knee strength and reduce the risk of knee injuries.

Jumping Rope

Jumping rope is an excellent exercise that not only burns calories at a high rate but also improves cardiovascular health. It’s considered one of the top 10 calorie-burning exercises and can be easily incorporated into any fitness routine.

In just ten minutes of jumping rope, you can burn up to 200 calories, making it an effective way to shed some pounds.

For beginner runners looking for a high-intensity workout, jumping rope is an ideal choice because it gets your heart pumping fast and increases your endurance. It’s essential to start at your own pace and gradually increase the intensity to prevent muscle strain or injury.

A moderate pace of jumping rope can help you burn around 100 calories in just ten minutes, while increasing the speed will result in even more calorie burn.


Swimming is a highly recommended exercise for beginner runners looking to burn calories and improve cardiovascular fitness. Not only does it provide a full-body workout, but it’s also low-impact, making it easier on the joints.

In just 30 minutes of swimming, an average person can burn around 200 calories while engaging multiple muscle groups.

Beyond the calorie burn and physical benefits, swimming can also be a fun way to mix up your routine. Whether you’re doing laps in a pool or taking part in aquatic exercise classes, there are plenty of options to choose from that can help keep you motivated and engaged.

Exercises That Burn The Most Calories
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Rowing is not only a fun activity but also an excellent way to burn calories. It is listed as one of the top 10 exercises that can help you shed pounds quickly.

The motion involved in rowing engages both your upper and lower extremities, making it a great total body workout.

In just 30 minutes of rowing, you can burn up to 200 calories! This form of exercise works multiple muscle groups including the glutes, hamstrings, back, core, hips and arms – giving you a full-body strength workout while burning calories at the same time.


Kickboxing is a high-intensity aerobic exercise that combines martial arts and boxing techniques. It’s an excellent full-body workout that can burn between 350 to 450 calories in just one hour.

According to Harvard Health, a half-hour of kickboxing can burn about 420 calories for someone who weighs around 185 pounds. It’s no wonder why it’s considered one of the most effective exercises for weight loss.

By practicing cardio kickboxing or adding it as part of your strength training routine, you will see improvements not only in your body but also in your self-defense skills.

Circuit Training

Circuit training is an excellent option for beginner runners looking to burn calories and improve their overall fitness. It involves completing a series of exercises in succession, with little to no rest between them.

What’s great about circuit training is that it can be customized to fit your fitness level and preferences. You can choose from a variety of exercises such as squats, lunges, push-ups, burpees, and more – which helps keep the workout exciting and challenging.


Burpees are a full-body exercise that can help beginners burn calories quickly. This move requires no equipment and can be done anywhere, making it the perfect workout for those who prefer exercising at home.

Although burpees may look easy, they’re an intense exercise that engages multiple muscle groups simultaneously.

Incorporating burpees into your routine not only burns more calories than steady-state cardio but also strengthens muscles throughout your body. Doing sets of 20-25 burpees with short rest periods between sets maximizes calorie burn by keeping your heart rate high.

Stair Climbing

Stair climbing is often overlooked as an effective form of aerobic exercise, but it’s one of the top 10 exercises that burn the most calories. Climbing stairs can help you achieve weight loss goals while also toning your lower body muscles.

If you climb stairs for just 30 minutes, you could burn up to 235 calories! Not only that, but stair climbing can also lower cholesterol levels and improve anaerobic fitness.

By incorporating a fast-paced stair workout into your routine, you can create a high-impact cardio session that burns roughly 11 calories per minute – or up to an impressive 19 calories per minute if using a stair climber or treadmill.

Exercises That Burn The Most Calories
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How To Maximize Calorie Burn During Exercise?

Incorporate strength training into your routine to build muscle and increase calorie burn. Increase the intensity and try interval training to challenge your body. Mix up your routine with different exercises to prevent plateauing.

Incorporate Strength Training

Incorporating strength training into your exercise routine can significantly increase your calorie burn, even when you’re not working out. One hour of strength training burns an average of 300 to 400 calories, and the effects can last for up to 24 hours after your workout as your body repairs and builds new muscle tissue.

Not only does strength training boost calorie burn, but it also helps build lean muscle mass. Muscle takes more energy to maintain than fat, meaning that the more muscle you have on your body, the more calories you’ll naturally burn throughout the day.

Plus, lifting weights is a great way to improve bone density and joint health while reducing injury risk during other types of exercise like running or cycling.

Increase The Intensity

If you want to burn more calories during your workout, increasing the intensity is key. This can be done by incorporating interval training into your routine, which involves alternating between periods of high-intensity exercise and recovery.

For example, if you’re a beginner runner, try sprinting for 30 seconds followed by walking or jogging for a minute or two before repeating the cycle.

Another way to increase intensity is through aerobic workouts like aerobics and kickboxing that involve fast-paced movements and require endurance. Resistance training with heavier weights can also help build muscle and increase calorie burn even after the workout is over.

Just remember not to push yourself too hard too quickly as it may lead to injury or burnout – start slow and gradually work up to higher intensities over time.

Try Interval Training

Interval training involves alternating periods of high-intensity exercise with moderate or low-intensity recovery periods. This type of workout can help you burn more calories in less time while also improving your overall fitness level.

For example, if you’re running, try adding a few sprints throughout your workout instead of maintaining the same steady pace. This will activate different muscle groups and boost your calorie burn.

Research has shown that interval training not only burns more calories during the workout but also keeps burning calories even after the workout is over as it increases metabolic rate which results in long-term weight loss benefits.

Mix Up Your Routine

If you’re a beginner runner, it’s easy to get stuck in the same old workout routine. But did you know that mixing up your exercise routine can actually help maximize calorie burn during workouts? By incorporating different exercises and challenging your body in new ways, you can prevent boredom and increase your fitness progress.

Try switching things up by adding strength training or trying out a high-intensity interval training (HIIT) workout. You can even mix cardio with yoga or Pilates for a fun and effective way to stay active.

Stay Consistent

One of the most crucial things to keep in mind when trying to burn calories through exercise is consistency. It’s essential to commit to a regular workout routine and stick with it, even when you don’t feel like it.

For beginner runners looking to maximize calorie burn during workouts, try setting achievable goals for yourself and gradually increasing the intensity or duration of your runs each week.

You can also mix up your running routine by adding different types of cardio exercises that target different muscle groups in your body. Remember always to listen to your body and take rest days as needed while staying consistent overall.

Common Mistakes To Avoid When Trying To Burn Calories

Avoid relying solely on cardio and make sure to incorporate strength training into your workout routine. Lift heavy enough weights to challenge yourself and avoid overtraining by giving your body sufficient rest and recovery time.

Relying Solely On Cardio

Many beginner runners make the mistake of relying solely on cardio for weight loss, thinking that running longer distances or increasing their pace will lead to faster results.

However, while cardiovascular exercise is important for overall physical fitness and can help burn calories, it’s not the only way to achieve weight loss goals.

In fact, strength training and building muscle mass can increase metabolism and help burn more calories throughout the day, even when you’re not exercising.

Incorporating a mix of cardio and strength training into your routine can be a more effective way to reach your weight loss goals.

Not Lifting Heavy Enough Weights

When trying to burn calories, many beginners make the mistake of not lifting heavy enough weights. While cardio exercises are fantastic for burning calories, resistance training is also crucial in increasing metabolism and building muscle.

Building muscle helps your body burn more calories even when you’re at rest, making it a great way to aid weight loss. However, it’s important to start with smaller weights and work your way up gradually.

To maximize calorie burn during resistance training, focus on compound movements that use multiple muscle groups such as squats or deadlifts. This will help you get more bang for your buck when it comes to burning calories and building strength.

Remember that exercise alone may not be enough for weight loss – dietary changes are equally critical in achieving results.


Overtraining is a real concern when it comes to exercise, especially for beginner runners who may be eager to see results quickly. Overtraining happens when you push your body too hard without giving it enough time to recover properly, leading to exercise fatigue and reduced performance.

Symptoms of overtraining include constant muscle soreness, lack of progress despite consistent training, decreased immunity, and trouble sleeping.

To avoid overtraining as a beginner runner, it’s important to listen closely to your body’s signals and rest when necessary. Cross-training with low-impact exercises like yoga or Pilates can also give your muscles a break while still keeping you active.

Not Tracking Progress

If you want to see real progress in your fitness journey, it’s important to track your progress. This means keeping a record of the exercises you do and the calories you burn each day, as well as any changes in your weight or body composition.

For beginner runners, tracking progress is especially important because it helps keep them motivated and on track. By seeing their improvements over time – whether that’s running farther distances or shaving seconds off their times – they’ll be able to stay focused and committed to their exercise routine.

Not Getting Enough Rest And Recovery

Rest and recovery are just as important as the workout itself. Yet, many beginner runners overlook this aspect and push themselves too far, leading to burnout or even injuries.

Adequate rest allows the body to recover and repair muscles after intense activity.

To avoid overtraining, you should aim for a balanced approach that includes rest days in between your workouts. During this downtime, consider engaging in activities like stretching or foam rolling to help ease soreness and promote muscle recovery.

Additionally, getting enough sleep is critical for restoring energy levels and allowing your muscles to heal properly.


In conclusion, if you are looking to burn calories and lose weight, there are plenty of exercises to choose from. Incorporating high-intensity interval training (HIIT) workouts, steady-state cardio, resistance training and plyometric exercises can maximize calorie burn during your workout.

Avoid common mistakes such as overtraining and not tracking your progress. Remember that consistency is key along with a healthy diet for long-term weight loss success.


1. What are the top 10 exercises that burn the most calories?

The top 10 exercises that burn the most calories include high-intensity interval training (HIIT), running, cycling, swimming, rowing, jumping rope, boxing or kickboxing workouts, stair-climbing machines and circuit training.

2. How many calories can I expect to burn with these exercises?

The number of calories burned will vary depending on factors such as weight and intensity level but some of these exercises have been known to help individuals burn anywhere from 400 to over a thousand calories per hour.

3. Do I need any special equipment for these calorie-burning workouts?

In order to perform some of the more advanced techniques like circuit training or boxing/kickboxing workouts you may need access to specialty gear like heavy bags or resistance bands. However, other activities require minimal gear such as running shoes for jogging outside while some gyms offer specialized workout areas dedicated specifically towards intense cardio routines.

4. Can beginners still benefit from performing high-intensity exercise routines?

Yes! While complex activities like HIIT may seem intimidating at first it is possible for beginners ease into their practice gradually while still reaping significant benefits including increased energy levels and enhanced cardiovascular health by simply starting off with low-impact versions of existing moves and gradually building up in intensity overtime via guided programs developed specifically for entry-level clients.

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