8 exercises that burn most calories, lose weight fast with kick-boxing, jumping rope, swimming

Updated on: Jul 24, 2018, 16:56:14 IST

Hindustan Times, New Delhi | By Sanya Panwar

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Kickboxing helps tone body parts that don’t usually get a workout when you run, walk or cycle. (Shutterstock)

Best calorie-burning exercises: Do you know which workouts burns the most calories? You don’t have to spend hours exercising if you want to lose weight or get stronger. Choose the right exercise, and you could burn more calories.

If you’re trying to burn lots of calories with your workouts, looking to maximize your calorie burn or switch up your high-intensity workouts, there are plenty of options to consider. It’s important to note that there are so many great reasons to work out that have nothing to do with burning calories or weight loss. But if it is your goal, that’s totally fine, as long as you don’t overdo it and speak with your doctor before starting any new fitness routine.

“A variety of factors, including a person’s weight and metabolism, determine how many calories a person burns at different intensities of exercise,” Dr Anupam Dey, a Kolkata-based dietician says.

While it’s nearly impossible to know exactly how many calories a person will burn during a run or other activity, since we all have different bodies and metabolisms, the best calorie burning exercises have a few things in common.

“They use a lot of muscles throughout the body, and they can be really challenging,” Dr Dey says.

Try these eight calorie-burning workouts for the ultimate burn, from climbing stairs (a good mix of aerobic and anaerobic exercise) to cycling (add high intensity intervals throughout the training to increase the afterburn even more).

1. Jumping rope

Calories burned: 730 -1,090 calories/hour (if you’re jumping at 70 times per minute)

2. Swimming

Calories burned: 590-931 calories/hour

3. Kick-boxing

Calories burned: 600-888 calories/hour

4. Cycling

Calories burned: 450-750 calories/hour

5. Running

Calories burned: 636-816 calories/hour (roughly 9.6km per hour)

6. Indoor cycling

Calories burned: 600 calories/hour (at a vigorous pace)

7. Stairs

Calories burned: 600 calories/hour

8. Strength training

Calories burned: 600-700 calories/hour (performed at vigorous intensity)

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ABOUT THE AUTHOR
Sanya Panwar
With a keen eye for detail and a heart for storytelling, Sanya is a seasoned lifestyle journalist who has spent over a decade documenting the intersection of aesthetics and substance. Since stepping into the media world in 2012, she has cultivated a career defined by versatility, curiosity, and an unwavering passion for what makes life both beautiful and meaningful. Over the last many years, she has navigated the fast-paced realms of health, wellness, fitness and fashion while pivoting seamlessly into the nuances of decor and travel. Her work often explores the deeper layers of modern living, delving into art and decor trends that transform spaces, insightful perspectives on gender, parenting, and mental health, immersive travel narratives that capture the essence of a destination. A self-proclaimed aesthetics enthusiast, Sanya doesn't just report on trends — she analyses them. Whether she’s identifying the next shift in fitness or discovering a breakthrough in design, she uses her platform to spark meaningful conversations that resonate with a contemporary audience. Sanya is an alumna of St. Xavier’s College, Kolkata, and the Asian College of Journalism (ACJ), Chennai, where she honed the investigative rigour she brings to her lifestyle reporting today. When she isn't chasing deadlines or conducting interviews, Sanya practices what she preaches. You’ll likely find her sipping matcha, practicing yoga, or scouting the newest cafes. Above all, she finds her balance in nature — whether it's a quiet hike or a moment of reflection in the outdoors, she remains constantly inspired by the tranquillity of the natural world.Read More

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