12 Exercises That Burn the Most Calories According to Research

Medically Reviewed by Ian Nathan, MBChB, on 10th February 2026

Maximizing calorie burn through exercise is a common goal for weight management, fat loss, and improving overall metabolic health.

With countless exercise options available, it can be difficult to know which workouts are most efficient for burning calories while also enhancing endurance, strength, and cardiovascular health. Scientific research provides insight into the exercises that produce the highest energy expenditure per unit time.

This article reviews the 12 exercises that burn the most calories, highlighting evidence from human studies, exercise physiology, and metabolic research. We cover both resistance and aerobic activities, provide approximate calorie burn ranges, and discuss safety and performance considerations.

1. Running (High-Intensity)

Running, especially at speeds above 8 km/h (5 mph), is one of the most effective ways to burn calories. Studies show that running burns between 600-1,000 kcal per hour depending on body weight and pace.

High-intensity interval training (HIIT) runs, which alternate sprinting and jogging, have been shown to elevate post-exercise oxygen consumption, increasing total calorie burn even after the session ends.

2. Jumping Rope

Jumping rope is a full-body exercise that combines cardiovascular intensity with coordination. Research indicates that 30 minutes of continuous rope jumping can burn 300-450 kcal, with higher rates in experienced athletes.

It also improves balance, agility, and lower-body strength. Proper technique is essential to prevent wrist and ankle injuries.

3. Swimming

Swimming engages multiple muscle groups simultaneously, increasing caloric expenditure. Moderate to vigorous swimming burns roughly 400-700 kcal per hour depending on stroke and intensity.

Freestyle and butterfly strokes tend to have the highest energy cost. Water resistance also provides a low-impact environment, reducing joint stress compared to running.

4. Cycling (Vigorous)

Vigorous cycling, either outdoors or on a stationary bike, burns 500-1,000 kcal per hour depending on speed and terrain. Cycling improves cardiovascular fitness and lower-body muscular endurance.

Interval cycling—alternating between high and moderate intensity—can maximize fat oxidation and post-exercise calorie burn.

5. Rowing

Rowing is a low-impact, full-body workout that burns approximately 600-1,000 kcal per hour. It engages the legs, back, core, and arms, promoting both strength and aerobic capacity.

Proper form is critical to prevent lower back strain and ensure maximum calorie expenditure.

6. CrossFit / Functional Training

High-intensity functional training, such as CrossFit, combines resistance, aerobic, and plyometric exercises. Studies report energy expenditures of 13-16 kcal per minute during typical sessions, translating to 780-960 kcal per hour.

The varied movements also improve power, flexibility, and coordination.

7. Stair Climbing

Stair climbing or using a stair stepper provides a cardiovascular challenge while targeting lower-body muscles. Research shows calorie burns ranging from 500-700 kcal per hour at moderate effort, higher with vigorous pacing.

This activity strengthens glutes, quadriceps, and calves, and is particularly effective for improving muscular endurance.

8. High-Intensity Interval Training (HIIT)

HIIT alternates short bursts of maximum effort with recovery periods. Meta-analyses demonstrate that HIIT can burn 25-30% more calories in the same duration compared to steady-state cardio.

It also enhances insulin sensitivity, cardiovascular fitness, and post-exercise metabolism, known as excess post-exercise oxygen consumption (EPOC).

9. Hiking with Load

Hiking, particularly on inclines with a backpack, burns roughly 430-650 kcal per hour. Uneven terrain and load carriage increase energy expenditure compared to flat walking.

It improves lower-body strength, balance, and joint stability, making it both a calorie-burning and functional fitness activity.

10. Martial Arts / Kickboxing

Combat sports such as kickboxing and mixed martial arts are high-intensity, full-body exercises. They can burn 600-900 kcal per hour while enhancing agility, coordination, and muscular strength.

Techniques like punching, kicking, and footwork recruit both upper- and lower-body muscles simultaneously, resulting in high metabolic demand.

11. Cross-Country Skiing (Classic or Skate)

Cross-country skiing is an aerobic and strength-based activity that can burn up to 900-1,200 kcal per hour depending on terrain and effort. It recruits nearly every major muscle group, particularly the legs, core, and arms.

This exercise improves endurance, cardiovascular health, and total-body coordination.

12. Swimming Sprints / Aqua Aerobics

Short-duration, high-intensity swimming sprints in intervals or structured aqua aerobics sessions can burn 400-700 kcal per hour while providing resistance training through water pressure.

Water-based training reduces joint impact and is ideal for people recovering from injury or seeking low-impact high-calorie workouts.

Key Considerations for Maximizing Calorie Burn

While these exercises are among the most energy-intensive, total calorie expenditure depends on:

• Body weight and composition
• Exercise intensity and duration
• Individual fitness level and efficiency
• Consistency and frequency of training

Combining high-intensity exercises with resistance training and adequate recovery optimizes metabolic health, muscle preservation, and cardiovascular fitness.

Scientific Evidence and Safety

Peer-reviewed studies consistently show that high-intensity and full-body exercises increase energy expenditure and improve body composition. Exercise physiology literature emphasizes progressive overload, proper technique, and recovery to minimize injury risk.

Consulting a fitness professional and obtaining medical clearance is recommended for individuals with pre-existing health conditions, older adults, or beginners engaging in high-intensity workouts.

Conclusion

The 12 exercises outlined in this article represent some of the most effective ways to burn calories, improve cardiovascular fitness, and support weight management. Incorporating a mix of aerobic, resistance, and functional movements provides a balanced approach to energy expenditure, metabolic health, and physical performance.

Remember, the context of total diet, recovery, and individual fitness level determines overall effectiveness. Choosing exercises you enjoy and can maintain consistently is key to long-term results.

References

1. American College of Sports Medicine. ACSM Guidelines for Exercise Testing and Prescription, 11th Edition.
2. Mayo Clinic. Calories burned in 30 minutes for people of three different weights.
3. Garber CE, Blissmer B, Deschenes MR, et al. American College of Sports Medicine position stand: Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults. Med Sci Sports Exerc. 2011;43(7):1334-1359.
4. Weston M, Taylor KL, Batterham AM, Hopkins WG. Effects of low-volume high-intensity interval training (HIT) on fitness in adults: A meta-analysis of controlled and non-controlled trials. Sports Med. 2014;44:1005-1017.
5. Schuenke MD, Mikat RP, McBride JM. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: Implications for body mass management. J Strength Cond Res. 2002;16(2):147-153.