According to the U.S.-based Cleveland Clinic, while any physical activity burns calories, some workouts fire up your metabolism more effectively than others. Exercise physiologist Ben Kuharik told Cleveland Clinic that the more intense the activity, the higher your metabolic equivalent of task (MET), and the greater your calorie burn.
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Here are five of the top calorie-burning workouts, based on a 150-pound person exercising for one hour:
Jumping rope
Jumping rope is a high-intensity exercise that can burn around 544 calories per hour at a slow pace and up to 816 calories per hour at a fast pace.
“Jumping rope is high-intensity, high-reward,” says Kuharik.
According to the expert, it is an excellent choice for short, intense cardio bursts or as a workout finisher, delivering big results in a short time.
Running
Running is another full-body workout that burns calories fast. Jogging burns roughly 476 calories per hour, while running at 5 mph bumps that number up to 544. Increase the speed to 6 mph, and the burn jumps to 680 calories per hour. Push yourself to 10 mph, and you could torch as many as 1,088 calories in just an hour.
Running works your legs, core, and upper body, and the faster or more inclined your run, the more energy you will use.
Swimming
Swimming provides a low-impact, total-body workout. A casual pace can burn about 476 calories per hour, while swimming vigorously can increase that number to 680. The water offers natural resistance, which strengthens muscles and reduces stress on joints.
Cycling
Cycling is another joint-friendly cardio option. Riding leisurely at about 5.5 mph burns roughly 272 calories per hour, cycling at 12–13 mph burns around 544, and a faster pace of 16–19 mph can burn up to 816 calories.
“It’s easier on your joints but can be incredibly effective for calorie burning, especially outdoors,” Kuharik adds.
Walking
Walking, while lower in intensity, is still a valuable exercise—particularly for beginners. Walking at 3 mph burns about 224 calories per hour, while a brisk walk at 4 mph can increase the burn to 340 calories. However, this number can vary based on factors such as your weight, sex, and ethnicity, according to Healthline.
“It’s a great way to build an exercise habit,” says Kuharik, “and contributes to your overall calorie output even if it’s not as intense as running.”