Every Fitness Enthusiast has some goals. Some people want to lose weight while others want to build muscles. Also, there are people who just want to stay fit and balance their calorie count. If you are a foodie and want to know the exercises that burn the most calories this blog is all for you. You can take the help of a fitness app to track the balance of calories consumed and burned.

If you want to see quick results in calorie burns, start Running. Running is the exercise that burns the most calories in comparison to any other form of exercise—including swimming, jogging and stationary bicycling.

All mods of exercising are good options, be it Cardio, Tabata, HIIT, Yoga or anything else. But among them running is what stands out.  You can do the running on a treadmill or outdoors, whatever feels more feasible to you. But although if running is not your thing, don’t worry. You can opt for other exercises, we will try to cover most of them in detail here and the number of calories you can burn with those exercises.

Generally, the more your weight is, the more you will burn calories during a workout.

Exercises That Burn The Most Calories in 30 Minutes:

If you are a Fitness Enthusiast who wants to measures progress on a timestamp, this first section is for you.

A lot of calories can be burnt in a short time. The key is to focus on Exercises that increase your heart rate quickly.

In 30 minutes or less, you can burn a lot of calories by alternating between High-Intensity Interval Training for 30 seconds and resting for 1 minute.

High Knee Running:

High Knee Running. Exercises that Burn the Most Calories

High Knee Running is a cardio-intensive exercise performed at a quick pace. This exercise engages your core, strengthens all the muscles in your legs and increases your heart rate.

Not only that, High Knee Running improves momentum, flexibility and coordination.

Watch the 8 seconds demo of High Knee Running below:

Butt Kicks:

Butt Kicks Calories burned in 30 minutes

Butt Kicks is a cardiovascular move mostly used in warmups. This Exercise involves kicking your shins back behind you to touch your buttocks with the bottom of your foot.

In doing so, Butt Kicks will utilize your hamstrings as well as stretch the quadriceps and flexor muscles.

Check out a short demo of the Butt Kicks exercise below:

Mountain Climbers:

Mountain Climbers. Exercises that Burn the Most Calories

Mountain climbers are good for building core strength, cardio endurance and agility.

Several different muscle groups get hit with mountain climbers— this is a total body workout in only one exercise.

Not only will you get heart health benefits but also burn a lot of calories in this exercise because of its cardio touch.

Check out a demo video below:

Mountain Climber Machine:

Machines are also available for mountain climbing exercises. These machines combine both cardio and aerobic activities with strength training.

They are highly effective in calorie burning because they work on your major muscle groups simultaneously. A 200-pound human can burn 850 calories in an hour’s session using a vertical mountain climber machine.

See a demo of a Mountain Climber Machine below:


Swimming. Exercises that Burn the Most Calories

Swimming falls in low-impact exercises, the ones that burn calories while strengthening the muscles, blood flow and lung and heart capacity.

But surprisingly 30 minutes of swimming has the same impact on calorie burn as 30 minutes of jogging.

Stationary Bicycling

Stationary Bocycling. Exercises that Burn the Most Calories

Bicycling vigorously on a stationary bicycle is a high-intensity cardio workout.
Begin with a warmup and alternate between 1 minute of workout and 2 minutes of recovery intervals.

The average person is capable of burning 260 calories during a moderate 30 minutes stationary bicycling exercise. This Exercise is especially good for weight loss.

Checkout the Stationary Bicycling demo in the video below:


Sprints. Exercises that Burn the Most Calories

Running is the best form of Exercise. But if you don’t have enough time for it, you can instead opt for some quick sprints. These high-intensity sprints will rapidly burn your calories.

Make sure to warm up with jumping jacks or high-knee running before sprinting.

You can burn 20 calories in a minute with a sprint which means if you run half the time during a 30-minute sprint it will become 300 calorie burns.

Indoor Exercises That Burn The Most Calories:

Covered in detail here.

If you work out at home and don’t have access to gym equipment. You still can do high-intensity calorie-burning exercises.

The Indoor Exercises listed below won’t need much of your space and can be done at home.

Additionally, you can do some more exercises along with them to help burn quick calories at home.


Walking. Exercises that Burn the Most Calories

By nature, our bodies are built in a way that prefers a moving person. Walking is the simplest form of moving and exercising. Do it in your house or the backyard.

Although the calorie burns during a walk are not that big but at least something is better than nothing. Walking is especially good during minor injuries.


Running. Exercises that Burn the Most Calories

A run that includes intervals is guaranteed to burn 200-500 calories in 30 minutes.

Since running doesn’t need any equipment. This exercise can be carried out both indoors and outdoors.

The number of calories burned can differ in different environments but it’s all down to you. The more you put in the effort, the more calories will be burned.

Aerobic Dance

Aerobic Dance

Who says exercise can’t be fun? If you love dancing, you can avoid running and other high-intensity training to do Aerobic Dance.

The best thing is Aerobic dance can burn between 600-800 calories per hour and give you a muscular body because of a more focused body parts exercise.

Jumping Jacks

Jumping Jacks

Jumping jacks is a high-intensity calorie-burning exercise that increases your heart rate.

This exercise is part of plyometrics or in easier words jump training. You can do it almost anywhere. It doesn’t require enough space which makes it a perfect exercise for home.

To carry out this exercise:

  • Place your arms at the sides and stand with your feet together
  • Start jumping with legs shoulder-width apart and lift the arms over your head
  • Repeat the process as necessary.

Looking at the level of intensity, jumping jacks can be your warmup, general routine or HIIT workout.

Check out a video of Jumping Jacks below:

Jumping Ropes

Jumping Ropes

Jumping ropes are good for exercising and building lower legs strength.

They are also good for calorie burning.

What makes them feasible for indoors is that jumping ropes are compact and can be easily stored and used at home.

See how you can use Jumping Ropes in the right way in the video below:

Cardio Exercises That Burn The Most Calories:

As we mentioned earlier, although Running is the best form of Exercise for Calorie burning in comparison to any other exercise—including swimming, circuit training, weight training or cycling—according to a report of the American Council on Exercise such Cardio exercises are also good for overall health.

This section will feature the Top 5 Cardio Exercises that burn the most calories.


Running help:

  • build strong bones because it’s a weight-bearing exercise
  • it strengthens your  muscles
  • brings improvement in cardiovascular fitness
  • burn a lot of calories
  • help you maintain some healthy weight

The best thing about running is that it is helpful in all sorts of fitness goals—getting fit, general fitness, weight loss, companionship, competition and a lot more.

Moreover, being a beginner or a seasoned runner you have the luxury to choose your own level of intensity.

Running is a win-win for everyone opting to burn calories.

Based on the body weight and level of intensity, you can lose between 10.8-16 calories in a single minute of Running.

Rock Climbing

Rock climbing engages every muscle in your body.

From the tip of the finger to the toe tips, rock climbing engages every inch of your body.

It is an outdoor workout activity usually done in a climbing gym or at a natural spot.

30-minutes of rock climbing can burn around 409 calories for an average 150 pounds person.

Rock climbing is also a muscle-strengthening workout, especially for the back and legs muscles.


Rowing is one of the top calorie-burning exercises. For an average person, it burns around 600 calories per hour.

This exercise requires work engagement from your shoulders, legs and back.

Overall, rowing needs nine major muscle groups—hamstrings, quads, shoulders, back, glutes, core, lats, triceps, and biceps.

The place where you row will impact your overall calorie burns. Rowing indoor will burn fewer calories than rowing outdoor like on a lake on any windy outdoor place.

Sprint intervals and HIIT

Sprinting thrice a week combined with HIIT is one of the most lethal cardio combo workouts.

Although it is recommended to take a day’s break between two sprint intervals or at least replace it with a less demanding exercise in between.

A suggested routine for sprint intervals is 2 minutes at a faster rate combined with 1 minute of slowed activity.

A minute of this combined activity can burn 20 calories easily.

Tabata Training

Exercises like burpees, lunges, pushups, squats and planks fall in the category of Tabata training.

These are pure strength exercises built on the principles of HIIT.

They look easy, but after a few rounds, you will feel your muscles burning but in a good way.

A typical Tabata workout will last 20 to 30 minutes and can burn around 450 calories in 30 minutes.

Weight Exercises That Burn The Most Calories:

Strength exercises are not known for massive calorie burns but they help build muscles and raise your metabolism.

If you want to get leaner, focus on compound exercises. Add maximum circuits and increase the intensity to increase the potential of burning calories.

If you are tired of Cardio Exercises, try these weight exercises to burn calories but make sure that you are following a diet plan at the same time:

Bench Press

To accomplish the goal of losing fat through strength exercises, start with a bench press.
The goal throughout the process is to keep the blood flowing throughout the body.

Usually, it becomes possible by mixing upper and lower body exercises back and forth within a circuit.

Start with upper body bench press and follow it up with

Barbell Squats

a posterior chain muscles exercise. Then move on to

Bent-Over Barbell Rows

A weight training exercise that targets multiple back muscles. And finish things off with

Weighted walking lunges

An exercise where you hold one dumbbell in each hand and keep arms at the sides not moving while you move your legs and put weight in your heels.

A video will better illustrate this whole process:

Read more:

Exercise Machines That Burns The Most Calories

Exercises That Burn More Calories Than Running

Categories: Fitness

Bilal Ahmed

A random guy on the Internet enthusiastic about Blogging Chess and Football Life motto "make people's lives easier"