When it comes to exercises that burn the most calories, whether for fat loss or maximum efficiency with the limited time you have, hard work is key. And your typical fat-burning exercises aren’t necessarily running, either. “It’s all about what type of workout will push you to work harder and raise your heart rate higher,” says Isabel Smith, registered dietitian and fitness expert. If you’re thinking of hopping off the road and trying something new, consider these five calorie-crushing alternatives for an even more rewarding sweat sesh. Fair warning: yes, we included running because it’s just that good.
Note: the values below are based on the American Council on Exercise Physical Activity Calorie Counter and the WebMD Exercise Calculator. The numbers reflect calories burned by a 70kg person exercising for an hour.
Spinning
Estimated calories burned per hour: 544
Spinning gets a lot of street cred as one of the best calorie-blasting exercises, and not without good reason. Depending on factors like your weight and the intensity of your effort, a single one-hour class can help you scorch about 400 to 600 calories. “You’re using all of your leg muscles: upper, lower, front and back,” says American Council on Exercise consultant and coach Cris Dobrosielski. Pedalling away at hyper-speed doesn’t just build your lower-body strength; it also improves your cardiovascular endurance while putting little strain on your joints.
Skipping Rope
Estimated calories burned per hour: 816 (going fast)
This drill is anything but child’s play. “Jumping rope doesn’t just burn calories; it also helps improve bone density and develops agility and balance,” says Kernen. “Plus, you can do it anywhere.” The best part? You already know how it’s done. The hopping motions are the same as the ones you used as a kid, just intensified: “Keep the tempo up to keep the calorie burn up,” says Smith. “You want to keep it to about 100 bounces per minute to help you reach your calorie-burning potential.” For a challenge, try new skips, like double-unders, or vary the heaviness or speed of your rope.
READ MORE: This Explosive Plyometrics Workout Crushes Calories In 15 Minutes
Rowing
Estimated calories burned per hour: 476 (moderate speed)
Hitting the indoor rowing machine is a killer way to give calories the heave-ho. It provides a better total-body workout than the spin bike, too: According to Josh Kernen, physical therapist and strength and conditioning coach, cranking those handlebars utilises nine major muscle groups, including the quads, hamstrings, abs, triceps, biceps and more. To maximise the burn, Smith recommends interval-style rowing: “Do 500 to 1 000 metres per interval with a two-minute break in between, or vary your intervals for an hour (alternating between a one-minute interval with a 30-second break, and a two-minute interval with a one-minute break).”
Kickboxing
Estimated calories burned per hour: 680
A class that gives unwanted kilojoules the one-two punch and teaches you how to kick ass? Sign us up! This full-body meltdown engages your legs and glutes for stabilisation, but it also tones your shoulders, back and abs – something you miss out on when you’re doing other cardio, like running. Not to mention it’s a healthier outlet for unleashing pent-up stress than, say, actually kicking someone’s butt. This is more of a do-not-try-this-at-home type of deal, so the pros suggest grabbing a buddy and signing up for a local class. “If you don’t have experience in kickboxing, find a good instructor who can work with individuals at all fitness levels,” says Kernen. The trainer will walk you through routines that’ll help you meet your calorie-blasting goals.
READ MORE: The Exact Workouts For Your Personality Type (+ Motivation Hacks!)
Kettlebells
Estimated calories burned per hour: 660
“If time is your enemy but training is your friend, you may want to meet the kettlebell,” says personal trainer Ashley Borden. “A study sponsored by the American Council on Exercise (ACE) showed participants were able to burn calories off the charts when they used KBs in a HIIT format.” There’s a whole menu of kettlebell moves to choose from – squats, snatches, lunges and more – that will chisel your body into godlike perfection.
Borden swears by this 36-minute KB workout, which rotates between 30 seconds of work and 30 seconds of rest. Repeat the following circuit three times:
- Three rounds heavy kettlebell deadlifts
- Three rounds alternating reverse lunges with lighter kettlebells held above the head with both arms locked out for the entire move (hold KB bottom-up for a challenge)
- Three rounds alternating double-arm kettlebell bent-over row
- Plank hold on forearms
Whatever your choice, what ultimately matters is that you keep going and remember to switch things up once in a while. “The most important thing for those looking to improve their health, burn calories and stay fit for life is to utilise a variety of exercise modalities,” says Dobrosielski. “Find one or two that you enjoy the most and that are the most convenient. As long as you’re moving, you’re doing way better than not.”
HIIT
Estimated calories burned per hour: 660
With these hardcore routines, speed, power and endurance act as catalysts that boost your metabolic rate both during and long after your session – up to a whole 48 hours after, to be exact. It’s all thanks to the phenomenon known as excess post-exercise oxygen consumption, or EPOC, which basically means you’re incinerating calories while you’re resting post-workout. “This can burn an additional 6 to 15 percent more calories due to your elevated metabolism,” says Kernen. “It’s like a free 60 to 150 calories burned just for your body to recover.”
According to trainer Mike Donavanik, HIIT couples what’s normally anaerobic activity (strength training) with aerobic elements (cardio) to capitalise on calorie burn. Training is normally done in ratios of 2:1 or 3:1, meaning you’re exercising at peak intensity for two to three minutes and then resting for one. It’s no walk in the park, but it’s quick, convenient and insanely effective.
Running
Estimated calories burned per hour: 476 for jogging
Running offers plenty of benefits, including improved heart health, bone strengthening and stress reduction. It’s also an excellent choice for calorie burning, making it effective for weight loss. That’s not all: running also engages your muscles and positively impacts your metabolism, according to obesity doctor Dr. Leigh Daigle. Both steady-state running (the O.G. calorie crusher) and high-intensity interval running (HIIT) are beneficial, says Dr Daigle. HIIT running involves short, intense bursts (like sprints or hill repeats), followed by rest periods. This type of training not only elevates your heart rate but also continues to burn calories even after your workout is complete.
READ MORE: These Are The 7 Essential Strength Exercises For Runners
Swimming
Estimated calories burned per hour: 476 for casual pace
Experts have said this for aeons: swimming is an A-grade modality for fitness. Not only is it one of the exercises that burns the most calories, it’s also ace for so many other reasons. It offers resistance to each stroke, meaning you build muscle without having to pick up a weight. It’s also perfect for those recovering from injury, since water’s buoyancy significantly reduces strain on joints, ligaments and bones. You can also burn a ton of calories, whether you’re doing steady strokes or racing against time.
This article was originally published on www.womenshealthmag.com. Additional reporting added by the Women’s Health SA team.
