Weight Loss

Lose Weight with The 10 Best Calorie Burning Exercises

Get the Best Calories burning Exercises Ranked By Calorie Burn. Find out how many calories you can burn by doing these exercises.

If weight loss is a goal of yours, you want to know that the time and effort you’re putting into sweating is worth it. In terms of the best exercises for weight loss, there is no shortage of information. There are those who believe that cardio is the best way to burn calories, while others prefer strength training. Now is the time to clear the air.

Laura Miranda, CSCS, DPT, a physical therapist and fitness coach, says that doing cardio like running burns more calories than lifting weights. Anaerobic workouts, on the other hand (such as lifting weights), allow us to extend our post-workout calorie burn from hours to days, according to the researcher.

Why does weight training have such a long-lasting effect on calorie burning? Your body needs more oxygen to recuperate and repair muscles when you train at a higher intensity, Miranda says. “You get more bang for your buck in the long term,” she says, by doing exercises that increase the after-burn effect. To burn calories, the more muscle we have the better we are at it all day long.

Lose Weight with The 10 Best Calorie Burning Exercises, Based on Calorie Burn

There are a number of variables that affect how many calories you burn while doing any given task, such as your weight and how hard you push yourself. To be fair, some exercises tend to be more effective than others in terms of calorie expenditure. Trainer-backed weight loss exercises are ranked according to the number of calories burned. Calorie burn estimates are based on American Council on Exercise estimates for people of different weights, 125 and 185 pounds respectively.)

In order of calorie burn, here are the top 10 best weight loss exercises.

The Jumping Rope

667–990 calories are burned per hour (jumping at 120 skips per minute)

Jumping Rope

No doubt about it, this relic of your youth is a total bonfire. A personal trainer and nutritionist says that “jumping rope is great for developing coordination, calves and ankle strength,” as well as core strength, posture and cardiovascular endurance. As an added benefit, it promotes bone density, reducing the risk of bone loss and osteoporosis.

Ideally, Berkow advises, jumping rope should be done in short bursts of 20 to 30 seconds. You can burn more calories by increasing your speed and duration once you’ve mastered that flick-of-the-wrist and your timing.

Try Carrie Underwood’s trainer’s calorie-burning jump rope workout for a full-body workout challenge. (It aided in the development of her fabled legs!)

You can increase your arms and shoulders’ involvement by using a weighted jump rope.

Sprints are a type of short-distance race

639–946 calories per hour are expended.


Sprint workouts work your inner engine no matter where you do them: on a treadmill, a track, or even the sidewalk.

When you sprint, you’re using all of your glutes and hamstrings to their full potential, according to Berkow. To build cardiovascular endurance and promote fat burning, she says you should alternate maximal efforts and recovery periods, which she calls a “circuit training” method.

Running at a pace you can only maintain for about 20 seconds is the best way to maximize your effort “There is no doubt in my mind, says Miranda. “Then go for a recovery run that’s half as hard but twice as long.”

Take your sprints up a hill or up a flight of stairs to increase the intensity and burn even more calories.

You should begin by climbing no more than 10 to 15 steps at a time. After finding your stride, Berkow recommends taking two steps at a time to increase the power required for each stride.

Kickboxing is the third sport.

582–864 calories are burned per hour.


If you can’t jump or have knee pain while jumping, Berkow says, “Kickboxing works your upper body and core without a lot of impact to your legs, so it’s great.” The Muscles, Ligaments, and Tendons Journal research shows that kickboxing improves cardiovascular, strength, agility and coordination as well as upper body fitness and aerobic power. Let’s face it: Hitting something is a great way to relieve stress.

In order to get started, you’ll need to learn some basic boxing moves (such as jabs and crosses) as well as some squat, lunge and duck exercises. To improve your footwork, start with the handwork and work your way up to it.


Energy expenditure: 568–841 kcal/hr

No-impact cardio and knee and hamstring strength are two of the many benefits of cycling, according to Berkow. As a form of cardio, it’s ideal for people who have difficulty running or who are recovering from knee problems. Research published in the Journal of Education and Training Studies shows that interval training on an exercise bike is particularly effective at reducing body fat in addition to improving aerobic and anaerobic function.

It is critical that you maintain “good posture (chest up, shoulders bowed and flat),” advises Berkow in order to get the most out of cycling. As a next step, “adding sprint and recovery intervals at a moderate pace will burn more calories and produce a greater after-burn than a steady state ride.”

Try an instructor-led spin class to ensure that you’ll get the most out of your workout. If you’re riding your bike by yourself, alternate between a minute of hard work and 30 seconds of easier riding.


It takes 566–839 calories an hour to maintain a healthy weight (10-minute mile pace)

Runnng is a great way to lose weight because of this. Additionally, it’s a high-intensity workout that targets your leg muscles. If Berkow is correct, “you have to lift yourself up with every stride.”

To ease the pain in your ankles and knees when you’re just starting out running, alternate periods of running with periods of light jogging or walking. When starting out, Berkow suggests using a 2:1 work to rest ratio or running twice as long as you rest.

Running at a 7 out of 10 effort level will help you burn even more calories throughout the day.

Circuits with Kettlebells

the body expends approximately 554–822 calories per hour

Isn’t it time you joined the KB bandwagon? According to Berkow, “My favorite calorie-burning exercise is kettlebell circuits or complexes (sequence of movements you perform without putting your weight down) because they work both strength and cardio.” To build muscle and burn fat, you’re working out in a way that keeps your heart rate up the entire time!”

Yes, research published in the Journal of Strength and Conditioning Research shows that working out with kettlebells on a regular basis improves overall strength and increases metabolism.

For the best results with kettlebell training, “include a Squat, Swing, Push/Pull, and Core move to work your entire body,” says Berkow. Noam Tamir, CSCS, a personal trainer, suggests alternating between upper- and lower-body movements to avoid fatigue.

Is your abs in need of a real workout? Here are some cool kettlebell moves to check out:

To get you started with kettlebell complexes, here’s what you need to do: Repeat the kettlebell push press and deadlift to clean squats with the kettlebells. (You can also pick and choose some other moves from the best kettlebell exercises.)

Working for one minute, then resting for 30 seconds, and repeating is an excellent way to burn more calories.


481–713 calories are burned per hour (150 watts, which you can check on the machine)

As Berkow explains, “rowing works your entire body—glutes, hamstrings, core, hips, and arms.” A great way to strengthen your backside, or “posterior chain,” as it’s more commonly referred to.

Rowing is a great way to get your heart rate up and support muscle growth because it activates all of your muscles. According to a study published in the Annals of Rehabilitation Medicine, rowing can help you lose weight and rev up your metabolism.

Of course, proper etiquette is essential (and all too easy to overlook): “Your legs push back first, then your torso leans back to about 45 degrees, and then your arms pull into your chest,” Berkow says. “This is how you begin each pull.” In order to reverse the movement, you begin by bending forward with your torso, and then your legs return to the starting position,” explains the video.

Squat, pushup, and plank intervals should be alternating between one-minute rowing intervals and 30- to 60-second active rest periods.

Weight of a Loaded Kettlebell

476–705 calories are burned per hour.

The Berkow method of carrying a kettlebell (or a dumbbell) is one of the most effective ways to strengthen your core and improve your posture. You can build serious strength by doing kettlebell carries, which are a full-body exercise that can be amplified over time.

In order to effectively shed pounds, “As Berkow explains, “your weights should be heavy enough to make you feel forced to lead with your glutes.” You should be able to hold the weights in a square position with shoulders tucked in and back and chest open.”

Walk as far as you can with weights extended overhead, then on shoulders, and finally down at your sides, using Miranda’s 3-in-1 carry burner as a bonus burn. Repeat after one minute of rest.


The body expends 452–670 calories per hour (77 steps per minute)

Just because sprinting up the stairs isn’t your thing doesn’t mean that you can’t burn the calories necessary for weight loss by walking up them.

Walking up and down stairs can help tone your legs and hips, two muscle groups that can get weak from sitting all day, according to Berkow. According to a study published in the British Journal of Sports Medicine, stair climbing can lower cholesterol and improve anaerobic fitness in addition to promoting fat loss.

The bottom line is that stair climbing forces you to work against gravity and strengthens your muscles, whether you’re using a StairMaster or running steps around town like Rocky.

Holding a pair of light dumbbells in each hand will help you work your upper body as well. Starting with two steps at a time is another option.


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