Some forms of exercise — such as running, cycling, and high-intensity interval training (HIIT) — burn more calories per hour than others. If running isn’t your favorite, there are plenty of effective alternatives that still deliver a high calorie burn.
For maximum calorie expenditure, running typically ranks at the top. However, activities like HIIT workouts, jump rope, swimming, and cycling can also burn a significant number of calories. You can mix and match these exercises based on what you enjoy and your current fitness level.
What affects calorie burn?
The number of calories you burn during exercise depends on several variables, including:
- how long you exercise
- your pace
- workout intensity
- body weight and height
In general, people with a higher body weight tend to burn more calories during physical activity.
If you want a precise estimate, a certified personal trainer can assess your individual calorie burn. You can also use online calorie calculators, such as those found on fitness and health websites.
12 exercises that burn the most calories
The following list highlights exercises that typically burn the highest number of calories per hour. Keep in mind that these figures are estimates — actual calorie burn varies by person and workout intensity.
Running tops the list, followed closely by activities such as water polo, cycling, calisthenics, circuit training, jump rope, rowing, aerobic dance, swimming, jogging, and hiking.
Burning calories when you’re short on time
Even with a busy schedule, it’s possible to burn a lot of calories in a short workout. The key is focusing on high-intensity exercises that elevate your heart rate quickly.
HIIT is especially effective because it alternates brief bursts of intense effort with short recovery periods. These workouts often push you above 70% of your aerobic capacity and can burn significant calories in 30 minutes or less.
A common HIIT structure involves 30 seconds of fast movement followed by 1 minute of rest. These workouts can be done alone or combined into a circuit.
Quick calorie-burning exercises
High-knee running
A vigorous cardio move that boosts heart rate and strengthens the lower body.
Run in place while lifting your knees as high as possible and pumping your arms quickly.
Butt kicks
A fast-paced cardio exercise that targets the legs and raises heart rate.
Kick your heels toward your glutes, alternating rapidly while moving your arms.
Mountain climbers
A full-body cardio exercise that burns calories quickly.
From a plank position, drive your knees toward your chest one at a time at a fast pace.
Swimming
Swimming provides a low-impact, full-body workout that improves muscle strength, circulation, and heart and lung function. Thirty minutes of casual swimming can burn about the same number of calories as jogging — with less stress on the joints.
For a higher calorie burn, try lap swimming or water aerobics.
Stationary cycling
Stationary biking is an effective cardio workout, especially when performed at high intensity. Interval cycling — alternating fast and recovery phases — can burn a large number of calories in 30 minutes.
Start with a brief warmup, then rotate between high-speed efforts and moderate recovery periods.
Sprinting
Short bursts of sprinting can burn calories rapidly. If you don’t have time for a long run, sprint intervals are an efficient alternative.
For example, performing repeated short sprints with rest periods can create an intense workout in a relatively short time. Always warm up before sprinting to reduce injury risk.
At-home calorie-burning exercises
You don’t need gym equipment to burn calories at home. Many HIIT and bodyweight exercises require minimal space.
In addition to HIIT, these at-home workouts are effective:
Walking
A simple, accessible way to burn calories — especially helpful during recovery from injury.
Running
One of the most effective calorie-burning exercises, requiring no equipment and adaptable to any pace.
Aerobic dance
High-energy dance workouts raise heart rate and burn calories while keeping exercise fun.
Jumping jacks
A classic full-body cardio move that increases heart rate and fits easily into home workouts.
Jump rope
An efficient calorie-burner that improves coordination and lower-body strength with minimal space.
Other things to consider
Cardio vs. strength training
Cardio burns more calories during a single session, but strength training builds muscle — and muscle burns more calories at rest. A balanced routine that includes both will maximize long-term calorie burn.
Warm-up and cool-down
Warming up increases blood flow and prepares your body for exercise, reducing injury risk. Cooling down helps your heart rate return to normal gradually and prevents dizziness or discomfort.
If you have injuries, mobility limitations, or health conditions, modified exercises may be necessary. A healthcare professional or trainer can help guide you safely.
Getting started
Before beginning a new exercise routine, consult a healthcare provider — especially if you have underlying health conditions.
When starting out:
- begin with basic movements
- use lighter weights
- keep repetitions low
This approach reduces injury risk and allows your body to adapt gradually. If weight loss is your goal, working with a certified personal trainer can help tailor a program to your needs.
The takeaway
Running generally burns the most calories per hour, but activities like cycling, swimming, jogging, and HIIT workouts are also highly effective.
HIIT offers an added benefit: your body may continue burning extra calories for hours after the workout ends.
Choosing exercises you enjoy — and can stick with — is the most important factor for long-term success.
