If losing weight and achieving a toned body are your fitness goals, you must know that it takes more than just a balanced diet to reach your desired physique.

Regular exercise is a great way to keep your body in tip-top shape and maximize your caloric burn. However, with so many workouts out there, it can be challenging to determine which one burns the most calories.

Caloric burn rates for exercises vary according to factors such as body weight, heart rate, intensity of the workout, and duration of the exercise.

Also, keep in mind that the number of calories burned will depend on individual differences such as metabolic rate and fitness level. In this article, we’ll enlist the 10 exercises that help burn the most calories, backed by research and experience.

10 Exercises That Help Burn the Most Calories

Hiking

If you’re looking for a full-body workout that takes you to scenic routes and appeals to your love for nature, hiking is a great choice. A 185 lb person hiking for one hour can burn up to 532 calories.

Not only is hiking an excellent cardio workout that helps improve heart health, but it also engages multiple muscle groups. Your core, legs, and glutes work hard to propel you uphill, while your arms and back strengthen your posture and balance as you navigate uneven terrains.

Cycling

Cycling is an excellent low-impact exercise that can help you burn around 596 calories in an hour if you push yourself to the max. It’s also an indoor and outdoor activity, depending on your preference and convenience.

Cycling challenges your lower body with resistance and helps build endurance, muscle strength, and cardiovascular health. Indoor cycling classes, also known as spinning, is popular among fitness enthusiasts and can increase your calorie burn rate even further due to the high-intensity interval training element.

Running

Running is a high-intensity exercise that works on multiple muscle groups in your body. It’s an effective cardiovascular exercise that can help burn 744 calories per hour, especially if you run uphill or add interval training to your workout.

Running also releases endorphins that can give you a mental boost and make you feel good about yourself.

Swimming

Swimming is a low-impact, high-intensity exercise that engages every major muscle group in your body. According to research, a 155-pound person can burn up to 555 calories an hour while doing a freestyle stroke.

Swimming also improves your endurance, flexibility, and cardiovascular health, and is a great way to stay cool on hot summer days.

Jumping Rope

If you’re looking for a high-intensity cardio workout that also helps you improve your coordination and agility, jumping rope is a great option.

Jumping rope for an hour can help you burn as much as 744 calories, making it one of the highest calorie-burning exercises. You can even perform jumping rope exercises at home or choose to join group jump rope classes for a fun, social activity.

Boxing

Boxing is a high-intensity exercise that requires a combination of strength, speed, and endurance. You can burn up to 600 calories in an hour of a boxing workout.

Boxing also helps you develop hand-eye coordination, improves your reflexes, and strengthens your core, arms, and legs. It’s also a great stress reliever that releases pent-up energy and aggression.

Rowing

Rowing is a great low-impact exercise that works on your upper body, core muscles, and legs simultaneously. A 185 lb person can burn up to 739 calories while rowing at moderate intensity for an hour.

Rowing is also an excellent cardiovascular exercise that can help improve your heart health and overall endurance.

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training encompasses a variety of exercises performed at a high-intensity level for several seconds or minutes, followed by a brief rest period. HIIT workouts can include squats, lunges, sprints, burpees, and many more.

HIIT can help you burn up to 800 calories per hour and takes less time than traditional workouts, making it perfect for individuals with a busy schedule.

Stair Climbing

Stair climbing, whether indoors or outdoors, is another effective cardiovascular exercise that challenges your lower body muscles. A 185 lb person can burn as much as 745 calories while stair-climbing for one hour.

Stair climbing also engages your core muscles and helps improve your balance and coordination.

Elliptical

The elliptical machine is another low-impact exercise that can help you burn a substantial amount of calories in an hour. A 155-pound person can burn up to 670 calories while using the elliptical machine on medium intensity for an hour.

The elliptical machine also works on your upper body and lower body, improving your overall muscle tone and posture.

The Bottom Line

Implementing these high-caloric-burn exercises into your fitness routine can help you achieve your fitness goals faster and lead a healthier lifestyle. Always begin with Baby Steps initially and slowly increase your intensity and duration.

Also, it’s essential to keep your diet in check, get enough rest, and stay hydrated for optimal results.