When it comes to burning calories in the shortest time, you’ll want to focus on high-intensity workouts. But don’t worry —running is not the only option. Here are 9 expert-recommended exercises that you can add to your routine to start burning calories faster. Let’s check them out.
1. Running
It’s no surprise that running tops the list. On average, it burns 10.8 to 16 calories per minute, depending on your speed and weight. Running also improves endurance and flexibility. Although it’s not the most entertaining exercise, you can do it anywhere and at any time. Pick up the pace to maximize your calorie burn.
2. High-intensity interval training (HIIT)
HIIT workouts are designed to push your limits with short bursts of intense exercise followed by brief recovery periods. This method keeps your heart rate up and turns your body into a calorie-burning machine. In just 30 minutes, you can burn as many as 300–500 calories, depending on the workout. In addition to that, your body continues burning calories for up to 24 hours afterward.
3. Jump rope
A playground classic, jumping rope isn’t just for kids. This full-body workout burns around 7.6 to 9.8 calories per minute. It’s effective, fun, and perfect for training at home. It also increases your heart rate, builds lower body strength, and boosts agility.
4. Swimming
Swimming provides a low-impact way to burn calories while toning your muscles. A 30-minute swim session can burn anywhere from 198 to 294 calories. It’s particularly great for people with joint issues, as it offers a calorie burn similar to jogging but without the stress on your body.
5. Stationary bicycling
Hop on a stationary bike for a high-intensity interval cycling session, and you could burn between 210 and 311 calories in 30 minutes. This exercise targets your legs while giving you a strong cardio workout. For the best results, switch between sprints and steady recovery intervals.
6. Sprinting
Running at top speed for just a minute can burn 15 to 22 calories. Try sprinting in intervals: sprint for 30 seconds, then rest for one to two minutes. Repeat several times to create an efficient, heart-pumping workout that melts calories fast.
7. Mountain climbers
Mountain climbers combine cardio and strength training, using your body weight to work multiple muscle groups. They burn around 7 to 12 calories per minute. Start in a plank position, then alternate your knees bringing them toward your chest as quickly as possible.
8. Butt kicks
Butt kicks might look simple, but they are effective for high-intensity cardio. This exercise burns 8 to 12 calories per minute while targeting your hamstrings and improving your overall stamina. Pump your arms and pick up speed to make this move more challenging.
9. Aerobic dance
Dancing is a fantastic way to burn 6.6 to 9.8 calories per minute. Styles like Zumba or other high-energy routines keep your heart rate up while making you forget you’re even exercising. It’s a great sweat-inducing training that works for all fitness levels.
If you want to burn the most calories, stick to high-intensity exercises like running, HIIT, and sprinting. Incorporate options like swimming and jumping rope to keep things exciting. Combining these exercises with healthy dietary and training habits will help you achieve your fitness goals efficiently and safely.
