Which Cardio burns the most fat

Diva - 14 May 22

woman swimming on body of water
Photo by Shazmyn Ali on Unsplash

We get it. You are thinking of joining the gym, then hesitating and reconsidering your options. Perhaps you should just do something from home or go walk in the neighbourhood. But what cardio exercises actually burns the most fat?

If you want to get the best results out of your exercise regimen then you should definitely take up running. Running burns the most calories per hour. 

The good news is, if running isn't for you, then there are other options to consider. A few examples will be: 
HIIT workouts, jumping rope, and swimming.

How many calories you will burn all depends on several factors, including the following:
  • The duration of the exercise you will be doing 
  • The pace at which you do it 
  • The intensity you do it with 
  • Then also your weight and height are contributing factors 
Generally speaking, the more you weigh, the more calories you will burn during physical activity.
If you’d like to know the exact number you can burn, then working with a personal trainer will greatly benefit you. They can determine your individual calorie burn during a workout.

Best exercises for calorie burn

The following table includes the top 12 calorie-burning exercises. These exercises burn the most calories per hour. Remember, the calories listed are an estimate. Your exact calorie burn depends on factors like intensity, duration, and your weight.

Exercise/body weight57 kg70 kg 84 kg
Water polo566703839
Circuit training480596710
Jump rope453562671
Stationary bicycling420520622
Rowing machine420520622
Aerobic dance396492587
Swimming (casual)396492587

If you are one of those people who don't have a lot of time then you can do exercises that burns a lot of calories with high-intensity workouts. They help to quickly increase your heart rate.

High intensity interval training is a good way to do this. It involves doing short bursts of exercise at more than 70 percent of your aerobic capacity.One high intensity method involves alternating between 30-second speed and 1-minute rest intervals. By doing high-intensity workouts, you can burn a lot of calories in 30 minutes or less.Try the exercises below for burning a lot of calories when you don't have a lot of time. 

High-knee runningThis is a vigorous cardio workout. It raises your heart rate while is strengthens your lower body. As a high-intensity exercise, high-knee running is useful for burning calories in a short amount of time.

How to do this Exercise:
  1. Run in place while lifting your knees as high as possible.
  2. Quickly pump your arms up and down.
Butt kicks 
Butt kicks are a cardio workout, just like high-knee running. You can quickly burn calories within 30 minutes by doing butt kicks at a high intensity.
How to do the exercise: 
  1. Lift one heel toward your butt.
  2. Repeat with the other heel.
  3. Rapidly alternate your heels while pumping your arms.
Mountain climbers
The mountain climber is a cardio exercise that doubles as a full-body workout. Since you need to use your entire body, you’ll burn a lot of calories in a short period of time.To do this exercise:
  1. Start in plank position. Place your shoulders over your hands.
  2. Engage your core. Lift your right knee toward your chest.
  3. Return to plank. Repeat with your left knee.
  4. Repeat quickly.
Calories burned per minute:

3.1 to 4.6

Calories burned per minute:

10.8 to 16

Aerobic dance
Calories burned per minute:

6.6 to 9.8

jumping jacks
Calories burned per minute:

8 to 11.8

Jumping rope
Calories burned per minute:

7.6 to 9.8

To round things off:Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well.HIIT exercises are also great for burning calories. After a HIIT workout, your body will continue to burn calories for up to 24 hours.If you’d like to start an exercise routine, You can consult a personal trainer or physical therapist for individualised guidance. These specialists can help you exercise safely and effectively.

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