Calorie Burning: Which Exercises Burn the Most Calories?

Male training with jumping rope for calorie burning

One of the most important parts of getting in shape is figuring out how to efficiently burn calories and shed those extra pounds. What works is a little bit different for everyone, but there are a few exercises that are more or less universally good for fat/ calorie burning. Let’s take a look at a few of these exercises, their benefits, and why you should consider doing them.


Sure, it’s tough to get started with a running routine, but once you do, it’s one of the best fat-burning exercises out there. Most experts agree that you burn about 100 calories per mile. That means a quick 30-minute cardio workout can burn around 300 calories once you’ve started getting into shape. If you’re just starting out, we recommend that you run for 30 minutes 2-3 times a week. This will give your body time to recover, reducing your risk of injury. Over time, you can ramp up the number of runs you go on per week, as well as the distance covered.


Couple walking to burn the calories

While the number of calories burned walking isn’t quite as high, there is something to be said for just going on a quick stroll. Walking is significantly lower-impact than running, so it can be done much more often and isn’t as hard on your knees. Similar to running, we recommend walking for at least 30 minutes to see results, but rather than 2-3 times a week, you can do so every day. Combine this with a few other light exercises, and you’ll have a solid fat-burning routine without any extremely strenuous activities.

Indoor Jump Rope

Indoor jump rope exercises are some of the most convenient on this list, and burn off calories with astonishing speed. Whenever you have a bit of spare time, all you need is a jump rope for a full-body cardio workout. Do keep in mind, though, that the repeated motion is fairly hard on your knees and other joints. If you have any conditions or prior injuries in those areas, this may not be the workout for you, but otherwise, don’t hesitate to give it a shot!


A couple hiking

Hiking is a personal favorite of ours, and for good reason. Aside from the quiet peace and gorgeous scenery of the great outdoors, hiking comes with a whole host of benefits. It has elements of both cardio exercises and endurance training. Navigating the tricky terrain gets your heart rate up and your blood pumping, while carrying a heavy hiking backpack buffs up your back and shoulder muscles. 

Before setting out on a hike, though, be sure to take some basic precautions. Let people know where you’re going and when you expect to return, pack plenty of food and water, and remember to keep a first aid kit handy. Once you’ve got the preparation out of the way, though, just have fun relaxing, immerse yourself in nature, and burn some calories while you’re at it!


Swimming is a surprisingly effective full-body cardio workout. Because you’re far floatier in water than open air. It has very little, if any impact on your joints and muscles. Plus, the high resistance that comes with moving through water exercises just about every part of your body, forcing your heart to beat faster to keep up. As such, swimming regularly does wonders for your muscles and endurance while rapidly burning calories.

Playing Sports

Woman playing tennis for calorie burning

Sports are another highly versatile option for calorie burning . With so many sports to choose from, you’re sure to find something you like doing. High-impact sports like basketball, football, and volleyball are great for this. As the constant movement ensures your heart rate gets up and stays up. Lower-impact sports like cycling or golf (without a cart, of course) won’t burn calories quite as quickly. But they get you outside and moving, which is a valuable thing in and of itself. As with any other type of workout, it’s all about finding what works best for you. So don’t be afraid to experiment with it a bit.


At first glance, yoga doesn’t seem like much of a calorie burning exercise. After all, it’s so slow and methodical compared to some of the other entries in this list. How could it possibly keep up? You’d be surprised. Though yoga is typically thought of as a series of gentle stretches. Power yoga is far more active, and can burn as much as 600 calories an hour according to some estimates. Yoga is much more fun when done as a social activity. So grab your mat and a pair of comfy yoga pants, and go sign up for a class at your local gym!

Looking for more great fitness tips, tricks, and products to stay in tip-top shape? Feel free to visit our site at NineFit today!

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