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

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.

Read more: 10 foods that boost metabolism and help you lose weight fast

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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