What Exercises Burn the Most Calories?

Whether you enjoy taking leisurely daily strolls or working out hard at the gym, there’s a possibility you’ve wondered how many calories certain exercises burn. The duration of exercise, your pace, intensity, as well as your age, height, and weight all impact the number of calories you burn during a workout.

We typically burn 1500–2000 calories each day just by going about our normal business. But a taller, 300-pound person will burn more calories than a shorter, 150-pound person because your body needs more energy to function when you weigh more.

What Elements Influence the Calorie Burn Rate?

Calories are energy units used to calculate weight loss. According to the USDA, you must expend 3,500 more calories every pound of weight loss than you consume. Several factors affect your capacity to burn calories.

The number of calories burned is significantly influenced by age. If you’re older and less mobile than an 18-year-old, you won’t be as agile or able to work out at a high intensity as you would be if you were that age. Additionally, intensity matters. Your heart rate affects how quickly you switch between sets, which affects how many calories or energy your body burns.

Duration and speed might also affect the number of calories you burn when exercising. For instance, you burn more calories running than you will walking in the same amount of time.

Which Workouts Burn the Most Calories?

Running: One of the best ways to burn calories is to run. A typical person can burn between 500 and 1000 calories in an hour of running. All of the following can have an impact on this range: speed, pace, and endurance. Running, however, engages every muscle in the body, increasing your capacity to burn calories.

Swimming: Swimming is a great low-impact exercise for several different muscle groups. An average person can burn 200–300 calories swimming for just 30 minutes. Additionally, swimming enhances cardiovascular health, increases strength, and increases endurance—all excellent reasons to jump in the water.

Biking: When the weather is nice, there’s nothing better than going for a bike ride in the evening. It also serves as a fantastic workout. Up to 500–700 calories can be burned in an hour by a lengthy, steady bike ride. You can burn 500 to 700 calories in around half the time if you wish to increase the intensity by sprinting for 20 seconds and then pausing or slowing down for 10 seconds on a stationary bike.

Jumping Rope: This childhood pastime is actually very beneficial to your health. Jumping rope is a fantastic exercise for building lower and upper body strength as well as increasing endurance and cardiovascular fitness. Because you have to use your thoughts to coordinate the jump, it also helps with coordination. Jumping rope has an hourly calorie burn range of 600 to 1000.


As the saying goes, any exercise is preferable to none at all. Find opportunities to maximize calories burned throughout the day, such as parking further from the grocery store, standing while you work, or using the stairs rather than the elevator.