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Burn Calories: Top 8 Calorie-Burning Workouts

Getting in shape is a must if you want to lose weight. But there's more than one way to burn calories. We've got some exercises to help you get slimmer and fit fast.

James Cambell
Burn Calories: Top 8 Calorie-Burning Workouts
Table Of Contents

In today's world, everyone is always trying to find the latest and greatest way to burn calories. But let's be honest; most of those methods just don't work in the long run. It becomes so frustrating spending hours in the gym following the exercises you saw on the internet that give no results.

So, if you're looking for a workout routine that will actually help you burn fat and lose weight, this is the perfect place.

I’ll be sharing some of my favorite calorie-burning workouts, which are perfect if you want to get in shape quickly. Check them out!

What Factors Affect Calorie Burn During Workout?

If you're like most people out there, you probably think that the only factor affecting calorie burning during a workout is how hard you work. However, this is not the case.

Brooke Taylor (professional fitness trainer) explains that the primary factors that determine how much energy you burn while exercising include:

Muscle Mass: If you want to burn more calories during exercise, you need to increase your lean muscle mass. Literally, the more muscle you have on your frame, the harder your body will work to move.

Exercise Type: Cardio-based workouts are king in this case. Whether you're running, cycling, or swimming, cardio gets your heart pumping and body moving, resulting in more fat burned.

Heart Rate Training Zone: When you exercise, it's essential to figure out the zones of your target heart rate and maximum heart rate so that the intensity of each workout can be tailored accordingly.

Resting Heart Rate: It is one of the most important determinants to shed extra pounds because the faster your heart beats, the more calories you burn at rest. In fact, for every beat per minute over 50, you can expect to ignite an extra 6-8 cals per hour.

8 Workouts That Burn Calories

There's no denying it: exercise is the best way to burn calories. Whether you're running, lifting weights, or doing yoga, working out elevates your heart rate, helps your body use up more energy, and ultimately makes you lose weight.

So, here are those 8 exercises I was talking about at the beginning that’ll make you sweat and help you feel the burn!

1. Cycling

Think cycling is just for leisurely Sunday rides? Think again!

Well, it's not just that, but cycling is a great way to burn some serious calories and get in shape. But how many energy units does cycling burn? Well, it depends on how hard you're pedaling.

A 150-pound person biking at 12 miles per hour will burn about 270 calories in 30 minutes, and if the same person increases the intensity and pedals at a vigorous pace of 14 to 16 miles per hour, they could burn almost 400.

So whether you're looking to lose weight or just get some exercise, hop on a bike and start pedaling!

2. Jumping Rope

For someone who's ever been told to "just jump rope" as a way to lose weight, the idea of torching stubborn fat by simply jumping up and down may seem too good to be true. But the truth is, it is an excellent exercise to burn calories and improve health.

10 minutes of jumping rope can burn as many as 100 calories, which is not just ideal for losing weight but also helps improve your coordination, balance, and agility.

So if you're looking for a fun, challenging, and fat-burning workout, pick up a rope and give it a try!

3. High-Intensity Interval Training (HIIT)

Picture this: you're midway through your favorite TV show when you realize you haven't moved in hours. You decide it's time for a quick workout, so you wear your sneakers and head out the door.

But instead of going for a leisurely jog, you push yourself to the limit with sprints, jumping jacks, and squats. You're out of breath, though your heart is racing, you finish feeling accomplished.

This type of workout is called high-intensity interval training (HIIT), and it's one of the most effective ways to burn calories. These workouts alternate between periods of high-intensity activity and rest, allowing you to get more out of a shorter workout.

Studies have shown that HIIT can help you burn more calories in less time than traditional cardio exercises. So next time you're looking for a way to boost your weight loss, consider giving HIIT a try.

4. Running

For many of us, the idea of running is about as appealing as getting a root canal. It's sweaty, it's hard, and it's often anything but fun. However, there is one compelling reason to lace up those running shoes: running is one of the most efficient ways to get rid of the extra fat.

The more you run, the more your muscles get pumped up. Why? Because running is a weight-bearing exercise and your body must work against gravity to move forward, which requires more energy than non-weight-bearing exercises like cycling or swimming. This results in more calories burning as you are pushing yourself harder than other forms of workouts.

Additionally, it is a relatively low-impact exercise and places less strain on your joints and muscles, making it ideal for those looking to lose weight without putting their body under too much stress.

It will help you cut down on those extra calories and give you some much-needed time outdoors and an opportunity to clear your head.

So next time you feel less than motivated to hit the pavement, remember that running could be the key to your weight-loss goals.

5. Strength Training

Many people believe that the only effective calorie-burning way is to do cardiovascular exercises like running or biking. However, this isn't the whole story.

Strength training is also an important part of this whole process. While you may not burn as many calories during a strength training session as you would during a cardio workout, the benefits of strength training are cumulative.

That means, over time, it can help enhance the effect of cardio and torch more fat than you think. In addition, it has other benefits as well, such as it helps improve bone density, increase muscle mass, and reduce the risk of injuries.

So if you're looking to shed a few pounds, include strength training in your fitness regime. And don't worry, you don't have to lift heavy weights to see results. Even light dumbbells or resistance bands can make a big difference. So what are you waiting for? Get lifting!

6. Rowing

If you're looking to reduce fat, rowing is a great way to do it. Though it's not a traditional exercise yet so effective in burning calories. Do you want reasons? That’s because it's a full-body workout that works all the major muscle groups so your body must work harder to perform the exercise, which results in more stored energy being burned.

It is an aerobic exercise that helps improve your cardiovascular fitness and respiratory function, making it easier for your body to continue torching fat even after you've stopped exercising.

And, because rowing is a low-impact activity, it is easy on the joints and perfect for people of all ages and fitness levels to enjoy the outdoors and breathe fresh air.

Whether rowing on a river or lake or using a rowing machine at the gym, this challenging workout will help you reach your fitness goals.

7. Swimming

We all know that shedding stubborn fat is important for maintaining a healthy weight. But did you know that swimming is among the best activities for achieving this? Swimming burns more calories than any other type of cardio exercise.

And it’s not just because you’re working against the resistance of the water. The act of floating in itself requires energy, as your body must work to keep you buoyant. As a result, you can burn a significant amount of energy even when you’re not actively swimming laps.

So if you’re looking for a fun and effective way to lose weight, add the activity to your workout routine. You’ll be glad you did!

8. Boxing

When it comes to calorie-burning exercises, boxing is in a class of its own. Not only does it require high levels of aerobic fitness, but it also demands strength, speed, and coordination. That’s why boxers are some of the most physically fit athletes in the world.

And while you might not be training for a title bout, you can still use boxing to torch calories and get in shape. A typical boxing workout can burn upwards of 600 calories per hour.

So if you're looking to shed some pounds, don't be afraid to step into the ring.


1. What happens if you burn more calories than you consume?

If you burn more than you consume, your body will start to break down its stored energy sources, such as fat and glycogen, to create the necessary energy, which leads to weight loss.

Additionally, if you continue to burn more calories than you consume regularly, your body will eventually adapt by burning fewer calories, making losing weight more challenging.

2. Which muscles burn the most calories?

The muscles that burn the most calories are the ones that are used the most, such as the thighs, chest, abdomen, and back muscles.

3. Can you burn calories without doing anything?

Yes, you can burn them without doing anything. Basal metabolic rate (BMR) is the number of calories your body needs to sustain life while at rest. It accounts for about 60-70% of the total number of calories burned in a day. So, even if you're inactive, you still burn many calories.

The Takeaway

So there you have it, 8 calorie-burning workouts that will help you torch those pesky extra pounds. These exercises are challenging and fun, so mix them up to keep your body guessing and make the most of your time in the gym (or outside).

Which one will you try first? Tell us in the comments below!

Reading List

Article Sources

  • Atakan, Muhammed Mustafa, et al. “Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective.” International Journal of Environmental Research and Public Health, vol. 18, no. 13, July 2021, p. 7201. PubMed Central,

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James Cambell

James Cambell is an editor at DMoose, where he loves to write about fitness, nutrition, and health tips. He has received a degree in Nutrition Sciences and is a certified dietitian.

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