Which Exercise Burns More Calories

Which Exercise Burns More Calories: A Comprehensive Guide


When it comes to burning calories and achieving weight loss goals, exercise plays a crucial role. Not all exercises are created equal, though, and some may be more effective than others in helping you burn calories. In this comprehensive guide, we will explore various exercises and compare their calorie-burning potential.

1. Running

Running is a popular cardiovascular exercise that can help you burn a significant number of calories. It engages multiple muscle groups, increases heart rate, and improves endurance. Whether you prefer jogging, sprinting, or long-distance running, it is an excellent exercise for burning calories. On average, running at a steady pace can burn around 600-800 calories per hour.

2. Cycling

Cycling, whether indoors or outdoors, is a low-impact exercise that can burn a considerable amount of calories. It targets the lower body’s muscles, including the quadriceps, hamstrings, and glutes. The intensity of your cycling workout and your weight will determine the number of calories burned. On average, a moderate-paced cycling workout can burn approximately 400-600 calories per hour.

3. Swimming

Swimming is a full-body workout that engages all major muscle groups. It is a low-impact exercise that reduces stress on joints while providing an excellent cardiovascular workout. Depending on the stroke and intensity of your swim, you can burn around 400-600 calories per hour. Additionally, swimming is beneficial for overall strength, endurance, and flexibility.

4. High-Intensity Interval Training (HIIT)

HIIT is a popular exercise technique that involves alternating between intense bursts of activity and short recovery periods. It can be performed with various exercises like running, cycling, jumping jacks, burpees, or any other cardio or strength-based exercise. HIIT workouts are highly effective for burning calories due to their high-intensity nature. In just 30 minutes, you can burn around 400-600 calories.

5. Jumping Rope

Jumping rope is a simple yet highly effective exercise for burning calories. It is a full-body workout that engages your legs, arms, and core muscles. Jumping rope at a moderate pace for 10 minutes can burn approximately 100-150 calories. This makes it a great option for a quick, calorie-burning workout.

6. Rowing

Rowing is a total-body exercise that targets your upper body, lower body, and core muscles. It provides both a cardiovascular workout and strength training, making it an excellent choice for burning calories. Depending on your weight and intensity of rowing, you can burn between 400-800 calories per hour.

7. Boxing

Boxing is a high-intensity workout that combines cardiovascular exercise with strength training. It involves punching, kicking, and various boxing techniques. Boxing can burn a significant amount of calories and improve your endurance, coordination, and agility. On average, boxing can burn around 500-800 calories per hour.

8. Aerobics

Aerobic exercises, such as dance-based workouts, Zumba, step aerobics, or aerobic classes, can be an enjoyable way to burn calories. These exercises involve continuous movements that elevate your heart rate and engage multiple muscle groups. Depending on the intensity, you can burn approximately 400-600 calories per hour.

9. CrossFit

CrossFit is a high-intensity fitness program that combines various exercises like weightlifting, calisthenics, cardio, and functional movements. CrossFit workouts are designed to push your limits and improve overall fitness. Due to their intensity, CrossFit workouts can burn a significant number of calories in a short period. On average, a 60-minute CrossFit session can burn around 600-900 calories.

10. Circuit Training

Circuit training involves performing a series of exercises back-to-back, targeting different muscle groups with little or no rest in between. It is an efficient way to burn calories and build strength and endurance. The number of calories burned during circuit training largely depends on the intensity and duration of the workout.

11. Yoga

While yoga may not burn as many calories as high-intensity exercises, it offers numerous other health benefits. Yoga focuses on flexibility, balance, and mindfulness. However, some dynamic forms of yoga, such as Power Yoga or Vinyasa Flow, can still help you burn a moderate amount of calories, ranging from 200-400 per hour.

12. Strength Training

Strength training exercises, such as weightlifting, resistance training, or bodyweight exercises, may not burn as many calories during the workout itself compared to cardiovascular exercises. However, they help build lean muscle mass, which raises your resting metabolic rate. This means that your body will burn more calories at rest, even after you finish your workout.

13. Walking

Walking may not be as intense as running, but it can still be an effective exercise for burning calories. The number of calories burned while walking depends on the distance covered, speed, and incline. On average, a brisk walk can burn approximately 200-300 calories per hour.

14. Stair Climbing

Stair climbing is a challenging exercise that targets your lower body muscles, including the glutes, quadriceps, and calves. It is a high-intensity workout that can burn a significant number of calories. On average, stair climbing can burn around 600-900 calories per hour, depending on the intensity and duration.

15. Dancing

Whether it’s salsa, hip-hop, or ballet, dancing is an enjoyable way to burn calories. Dancing involves continuous movements, rhythmic patterns, and sometimes high-intensity jumps or spins. Depending on the style of dance and intensity, you can burn around 300-600 calories per hour.

16. Kickboxing

Kickboxing is a high-energy workout that combines martial arts techniques with cardiovascular exercises. It engages your entire body, improves coordination, and helps burn calories. On average, kickboxing can burn around 500-800 calories per hour.

17. Pilates

Pilates is a low-impact exercise that focuses on core strength, flexibility, and body awareness. While it may not burn as many calories as high-intensity workouts, it can still contribute to calorie burning and overall fitness. On average, Pilates can burn around 200-400 calories per hour.

18. Tai Chi

Tai Chi is a gentle form of exercise that combines flowing movements and deep breathing. It is often practiced for its relaxation and stress-reducing benefits. While Tai Chi may not burn a significant amount of calories, it can still contribute to overall wellbeing and improve flexibility.

19. Water Aerobics

Water aerobics is a low-impact exercise that takes place in the water, providing resistance and support. It is suitable for individuals of all fitness levels and can help burn calories while being gentle on the joints. On average, water aerobics can burn around 300-500 calories per hour.

20. Zumba

Zumba is a dance-based workout that combines Latin and international music with fun, energetic movements. It is a high-energy exercise that can help you burn calories while having a great time. On average, Zumba can burn around 400-700 calories per hour.

Frequently Asked Questions (FAQs)

1. Can I lose weight by only doing one type of exercise?

Losing weight requires a combination of a healthy diet and regular exercise. While focusing on a single type of exercise can have benefits, it is recommended to incorporate a variety of exercises to engage different muscle groups, prevent boredom, and achieve optimal weight loss results.

2. How many calories should I aim to burn during my workout?

The number of calories burned during a workout depends on various factors, including your weight, intensity of exercise, and duration. It is best to consult with a fitness professional to determine a suitable calorie-burning goal based on your individual needs and fitness level.

3. Can I burn more calories by increasing the intensity of my workout?

Increasing the intensity of your workout can help you burn more calories in a shorter period. High-intensity exercises, such as HIIT or interval training, often result in a higher calorie burn compared to steady-state exercises performed at a moderate pace.

4. Is cardio or strength training better for burning calories?

Both cardio and strength training have their benefits for burning calories. Cardio exercises, like running or cycling, help burn calories during the workout itself. Strength training, on the other hand, helps build lean muscle mass, which increases your resting metabolic rate, resulting in more calories burned at rest.

5. How frequently should I exercise to burn calories?

To effectively burn calories and achieve weight loss goals, aim to engage in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. It is recommended to spread this activity across multiple days to incorporate both cardiovascular and strength training exercises.

6. Can I burn calories without doing dedicated exercise?

Apart from structured exercise, you can incorporate physical activity into your daily routine to burn calories. Activities like walking, taking the stairs instead of the elevator, or doing household chores can contribute to your overall calorie expenditure.

7. Can exercise alone help me lose weight?

While exercise is a vital component of weight loss, it is important to complement it with a healthy, balanced diet. Creating a calorie deficit through a combination of exercise and dietary modifications is key to sustainable weight loss.

8. How long will it take to see results from my exercise routine?

The time it takes to see results from your exercise routine can vary depending on various factors, including your starting fitness level, the intensity and frequency of exercise, and your dietary habits. It is important to focus on consistency and making exercise a long-term habit rather than solely relying on short-term results.

9. Can exercising too much hinder weight loss progress?

While exercise is beneficial for weight loss, excessive exercise without adequate rest and recovery can potentially hinder progress. Overtraining can lead to fatigue, increased risk of injury, and hormonal imbalances. It is important to find a balance between exercise, rest, and recovery to support overall health and well-being.

10. When is the best time of day to exercise for maximum calorie burn?

The best time of day to exercise for maximum calorie burn varies for each individual. Some people may prefer morning workouts to kickstart their metabolism, while others may find that evening workouts help relieve stress and improve sleep. Ultimately, consistency in your exercise routine is more important than the specific time of day you choose to exercise.


When it comes to burning calories, there is a wide range of exercise options to choose from. The most effective exercises for calorie burning are typically those that combine cardiovascular activity with strength training. It is important to find exercises that you enjoy and can sustain long-term to achieve your weight loss goals. Remember to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions or concerns.

Rate article
( No ratings yet )