One can only wish that burning calories was as easy as gaining them. Running can be considered if you want to lose weight easily and quickly. The most hours of calorie burning are during a run. If jogging isn’t your thing, there are other calorie-burning activities you can try, including swimming, HIIT workouts, and jumping rope. Any combination of these exercises can be done depending on your preferences and level of fitness.

Everything your body accomplishes throughout the day, including sleeping, eating, and climbing stairs, is powered by calories. The fundamental rule for weight loss is to burn more calories than you take in. Exercises that burn a lot of calories can also help you step up your fitness program. The only correct way to measure calorie burn is by using an accurate heart rate monitor that takes into account your individual characteristics, such as age, sex, weight, and height. Sweat and effort are two ways to know if you’re challenging yourself.

It’s still a good idea to have an understanding of how many calories the most popular exercises burn before beginning any workout routine, whether you use a heart rate monitor or another fitness tracker to measure your calorie burn. Let’s focus on these 13 best activities to burn calories:

Best Activities to Burn Calories:

  1. High knee running:

Doing high knees, one is able to burn 240 to 355 calories in 30 minutes. High knee running is a very rigorous workout, it not only focuses on increasing your heartbeat but also strengthens your lower body. It’s best to burn calories in a short amount of time.

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How to:

Run in place and lift your knees as high as possible

Pump your arms up and down quickly

2. Butt Kicks:

Doing butt kicks can burn 240 to 355 calories in 30 minutes too. Just like high knees, this one is also a cardio workout. You can quickly burn calories by doing that in high intensity.

How to:

Lift one heel towards your butt

Repeat the same with other heel

Rapidly do this alternately while pumping your arms

3. Mountain Climbing:

Mountain climbers can easily help you burn 240 to 355 calories in 30 minutes as this is also one of the high-intensity workouts. It’s good for a full-body workout and since the whole body is active, there’s a high chance of burning calories in a shorter span of time.

How to:

Start in a plank position and keep your shoulders over your head

Engage your core and lift your right knee to your chest

Return to plank position, repeat with your left knee

Repeat quickly

4. Stationary Bicycling:

This exercise will help you burn 210 to 311 calories in 30 minutes. You can also try intervals of high-intensity cycling. On a scale of 0 to 10, speed intervals can vary between 7 to 9 and the recovery intervals should be 5 to 6.

5. Sprints:

Doing sprints is the best way to burn 240 to 355 in 30 minutes. If there is not enough time to go on a run, you can also do high-intensity sprints to get the desired result. It’s better to do jumping jacks before sprints as a warm-up.

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If we talk about exercises that can be done at home to burn calories, the following can work:

6. Walking:

Walking is the best way to get more active and lose weight simultaneously . It can also help if you are recovering from any sort of injury. Most importantly, this exercise is very convenient and can be done in your backyard, porch, etc.

7. Jumping Jacks:

Jumping jacks help us to lose 8 to 11.8 calories per minute. It’s a cardio exercise that raises your heartbeat and helps you fulfill a full-body workout. This exercise can be done as a warmup and a HIT exercise too.

How to:

Place your arms at your side with your feet together.

Jump with your legs shoulder-width apart and lift your arms over your head


8. Jumping Rope:

Doing this exercise helps to lose 7.6 to 9.8 calories per minute. Jumping rope helps in increasing your heart rate and burns calories while making your core stronger. This exercise can come in handy for people who don’t have much space at home.

9. Weightlifting:

Although this exercise might take more time to get the desired result it still helps to lose 88 calories per month. Weightlifting helps with muscle strength and enhances your metabolism. The more muscle mass, the easier to burn calories while at rest.

10. Aerobic Dance:

Aerobic dance helps to burn 6.6 to 9.8 calories per minute. Someone who enjoys dancing can easily burn calories by doing a high-intensity dance workout. It’s an easy way to increase your heart rate and burn calories. Zumba or Bokwa can be done.

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11. Stretching:

While stretching might not help with drastic weight loss, it still burns 73 calories in 30 minutes. It helps with mobility, makes your body more flexible, and relieves tension.

12. Skipping:

Skipping can help burn up to 1000 calories per hour. This exercise is not only fun but perfect to develop coordination, strength for the lower leg, and cardiovascular endurance. It’s advised to start slow for like 20 to 30 seconds intervals.

13. Wall Squat:

Wall squats are an effective lower-body exercise that can be performed anywhere. Just doing it 5 minutes a day can help you lose weight easily. It not only builds muscle strength but also improves balance and flexibility.

To conclude, one should remember that before starting any exercise plan, it’s advised to consult your doctor first. This will help take any safety measures that are required. Once you are ready to start a workout schedule, begin with:

  1. Simple, basic moves
  2. Low reps
  3. Not too heavy weights

 This can also minimize the risk of any injury. Weight loss should be the goal but everybody requires a different process. Personal trainers can also come in handy in planning an appropriate exercise routine for your specific goals and health. There are some other popular exercises too that people love to incorporate in their lives for better health.