What Exercises Burn The Most Calories?

Who doesn’t want to burn as many calories as they can? Staying in shape requires a lot of time and effort. Cutting down on your calorie intake can help you shed some pounds, but it won’t help you reach your ultimate fitness goal. The way to a perfect toned looking body is by having a regular exercise routine. But what exercises burn the most calories so I can shed the most weight the fastest?

You can use a tdee calculator to calculate your total daily energy expenditure. It does this by calculating your basal metabolic rate then multiplying that value by an activity multiplier. This device will help determine how many calories to consume daily.

Most of us are unable to follow a proper exercise regimen due to shortage of time. But it’s essential to make sure that you follow a daily exercise routine to get rid of all that extra body fat. Motivate yourself every day to get out of bed and exercise. Otherwise, you’ll never lose weight. 

Certain exercises can help you burn more calories than others. This is because they work more muscles in your body and require more strength to perform. So, if you’re someone who’s always on the go and is unable to manage a proper exercise regimen this article is for you. 

You can pick exercises that burn the most calories and work in accordance with your body type. These exercises will consume less time and help you burn more.

We’ve listed down the best exercises that burn the most calories, so you can decide which ones to do.

Top Exercises That Burn The Most Calories

Using The Tdee calculator above and research studies we have sorted out the best exercises for you to burn the most calories in the shortest amount of time.

1. Treadmill Running

Yeah, this is going to be one of the most intense exercises to help you burn off a load of calories that you have accumulated over your Doritos diet.

Running on the treadmill can be a very intensive workout especially if you are like me and are running on the treadmill using Zwift which is the new workout app that came out that literally keeps you glued to the treadmill running and running and running. Most morning you can find me on my basement treadmill running in the virtual world with a bunch of my martial arts buddies.

2. Jumping Rope

Jumping rope is a great activity for all sports enthusiasts. It can burn up to 990 calories per hour if done rightly. Ideally, you should try to skip 120 times in a single minute. Try getting a weighted jumping rope to work out your hands and arms as well. 

3. Kickboxing

what exercises burn the most calories

Kickboxing is a great way to take out your anger while burning a large number of calories. Kickboxing can help you burn approximately 864 calories per hour. For the best results, try keeping your rest periods as short as possible. For example, take 90 seconds of constant jabs with a pair of kickboxing gloves on, without stopping and then take a break for 30 seconds. 

4. Climbing The Stairs Or A Hill 

Running up a hill or a flight of stairs can help you burn around 946 calories in a single hour. All you need to do is put the maximum amount of effort that you can. To burn the most that you can, run at high-intensity intervals. This means running at your maximum pace for the first 20 seconds and then balancing it with a recovery time where you put in less effort.

5. Cycling 

what exercises burn the most calories

Cycling is an amazing activity that works all of your body’s muscles. Use all of your strength to cycle intensely for as long as you can. Then slow your pace down and help your body regain its strength to do another round of intense cycling. Cycling can help you burn around 841 calories in a single hour.

6. Kettlebell Circuit 

A Kettlebell circuit is one of the most efficient and effective workouts. This exercise also employs all of your body’s muscles altogether. This workout will help you become stronger, leaner, and more powerful. It burns around 822 calories per hour. One of the reasons that kettlebell circuits are great is that they keep the burn going on for about 36 hours after you leave the gym. 

7. Running And Outdoor Hiking

what exercises burn the most calories

Running at a fast pace can help you shed roughly 839 calories an hour. All you have to do is keep the workout and rest ratio at 2:1. This is similar to high-intensity training, run for 90 seconds straight as fast as you can, and then walk for 30 seconds. By doing this, you can ensure that your muscles burn for longer. Think this burns more calories that hitting the punching bag? Find out as we pin running vs hitting the punching bag.

Same goes for hiking, if you think that martial arts is a hard workout just wait until you go hiking up a large hill with a bunch of weights on your back holding you down.

8. Stationary Biking

Riding a stationary bike can you burn on somewhere around 700 calories per hour. If you want to get the most out of this workout, follow the same high-intensity method we have mentioned. If you can’t pedal fast quickly, gradually keep on increasing your pedaling time. Make sure that you keep turning up the resistance of the bike machine as well. 

You can burn even more by exercising on a stationary bike with built in arms like the Teeter Freestep Recumbent Trainer. These exercise bike allow you to work out your arms at the same you are working out your legs giving you a total body workout.

9. Taekwondo or Karate

what exercises burn the most calories

Just like Martial arts and boxing, Karate and Taekwondo are the most compelling and competitive sports mentioned on our list. Taekwondo as well as Karate can burn on average around 900 calories per hour. This practice uses different kicking techniques such as head-height kicks, fast kicks, and spinning kicks. Taekwondo can also increase your flexibility and strength, allowing you to not only stay looking good but keeping yourself free of injuries as well!

10. Swimming 

what exercises burn the most calories

Swimming is one of the best workouts there is. And, it’s quite difficult when compared to running or cycling. Swimming helps you improve your overall health and helps you build strength. The reason that swimming is more intense than other cardio workouts is that every time you perform a stroke, you’re doing it against water’s resistance which is stronger than air. 

So What Exercises Burn The Most Calories?

If you are wanting to burn an insane amount of calories then you will want to engage in martial arts workouts and train with the heavy bag or engage in some hardcore swimming exercises.

But when it comes down to it… the best way to burn the most calories is by choosing an activity that suits your interests and goals best. Once you know which exercises to do, go at it with all your effort. Losing weight isn’t easy, but if you’re looking for a fast way to do, so these exercises are the best options out there.

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