Last Updated on July 10, 2019 by Femniqe
Let’s jump right into it: for every exercise we do, it burn lots of calories in the shortest possible time. Well here’s some good news, you have come to the perfect place.
If you are a calorie counter who focuses on high energy expenditure workouts that can burn as many pounds as possible, then your list of options are endless.
From crunches to cycling, boxing to burpees – if the time frame you’re working with is 10 minutes, which workout is most likely to burn the most calories when done with high intensity?
These exercises so far stood out as being effective for high energy expenditure. Include these workouts into your fitness routine and laugh as the pounds get shredded.
1. CYCLING
The leader of all good cardio exercises, cycling should be your go to buddy whenever you need a good cardio workout.
Yes, I know it’s not a favorite on most people’s list but hear me out; did you know that cycling allows you to burn up to 1000 calories per hour? Not bad huh?
Let me break it down into numbers for you – cycling at maximum intensity for one hour will help a female of average weight (120 – 160 pounds depending on their frame) burn roughly 850 calories while in men they can lose up to 950.
Are you on board yet?
I think it’s time you got on your bike.
2. JUMPING ROPE
While jump rope is considered child’s play, it also happens to be one of the best workout for burning lots of calories and will certainly get rid of that pesky five pounds right on time for bikini season.
One hour of jump rope and women burn up to 750 calories and men will burn up to 850 calories.
This is definitely worth adding to your best fat burning exercises list and then making it a personal goal to spend 20 – 30 minutes daily exercising while having fun with your kids.
3. SWIMMING
Hate feeling sweaty and sticky?
No worries!
Coming in third place is swimming which burns 730 calories in women and men coming in at 840 calories per hour.
But wait! There’s more! It not only burn calories, it tones your entire body as well! How can you say no to a tight, toned, sexy summer body!
Have fun while burning calories this summer, you’ll completely forget that you’re exercising.
4. AEROBICS
Dynamic, fairly hassle – free and fun, aerobics is an excellent way to get those calories burning.
Sure, it can be embarrassing at first, especially if you can’t get the moves right but once you get into the groove you will definitely love it!
An average woman can look to burn 680 calories from an hour of aerobics. Plus she will gain abs to die for, a toned sexy butt and cellulite-free thighs.
5. ELLIPTICAL TRAINER
Far more interesting than the treadmill, the elliptical trainer burns up to 600 calories an hour and a staggering 11% more if you opt for reversing the motion by going backwards instead of forward.
Sounds pretty good, doesn’t it?
Let’s grab those handles and get our legs pumping while we tone our arms, and our other muscle groups with this great workout. Don’t be upset if you don’t break the gym’s record at first go because once you get in the groove, you’ll be unstoppable.
6. ZUMBA
Zumba earned its place on this list by burning between 400-700 calories for every hour spent having fun dancing.
Not only is Zumba super effective at burning stubborn fat and toning your entire body, but ladies, you will also learn some really sexy dance moves that you can take to the dance floor!
Those calories will shed seriously fast too and it won’t seem so arduous because you will be sultry, sexy and laughing all the way through the routines. Go on now, give it a try! I promise you won’t regret it!
7. WATER AEROBICS
This workout is perfect for those who hate to sweat and aren’t really that good at swimming to reap the benefits that swimming can give.
Water aerobics will burn from 200 – 400 calories per hour depending on the intensity at which you train. The plus side is that you don’t have to worry much about injuries since all the moves are done in the water.
8. RUNNING
Running has the record for burning more calories at the time movement is exerted in comparison to other exercises. It’s perfect for reducing stress and depression and you’ll burn roughly 500 – 600 calories an hour just running or jogging.
You should note though that the calories will vary depending on your weight, for example, a female weighing 130 pounds will burn around 550 calories by jogging for an hour.
I’ll admit that i’m not much of a runner but I do participate in 5k runs and I must say it’s always a good workout whenever I do.
9. HIIT
I hope this is not the first time you are hearing about HIIT but if it is, let me just fill you in.
HIIT (High Intensity Interval Training) is an awesome form of workout that entails quick and short routines done at fast paces while alternating between different exercises without any rest in between.
To burn about 300 calories, you’ll have to do around 20 minutes of exercises, cardio not included.
You could do 25 seconds of jumping jacks then drop to the floor and do 15 push-ups, then back up to do another 25 seconds of jumping jacks, then switch to 20 squats followed by 20 sit ups. You’ll continue to do short bursts of other exercises until the 20 minutes are up.
Each HIIT cycle is different with the aim of challenging the body, by constantly doing different exercises that are not repetitive in motion for the entire routine like jogging for example.
Your body will have to adapt to the constant changes in exercises resulting in an increase in your heart rate, toned muscles and tons of calories being burned just within that short time.
10. ASHTANGA YOGA
This version of yoga, also called flow yoga, is best for burning calories in a short workout session.
It is gentle on the body and involves several repetitive motions in a constant flow.
You’ll always be moving and while it’s not as hectic or fast paced as other exercises, your heart rate will certainly increase.
When you do this form of yoga in a hot room, you will burn lots of calories in just that short session, while sweating up a storm!
11. KICKBOXING
I’ve always wanted to try kickboxing but never got around to it. I have a girlfriend who does it though and I have to tell you, she looks amazing! She honestly has one of the smallest waistlines I have ever seen, she is super toned and fit as hell.
She swears kickboxing is one of the best type of exercises you can do to burn calories quickly while learning to protect yourself.
It will also helps you to relieve stress and build your confidence. There’s just something about punching a bag that sounds really fun.
Think about those times when you’ve had a really bad day and just want to hit something to vent your frustration, sounds good right? I think I might take up kickboxing after-all, anyone with me?
12. STAIR CLIMBING
I remember back in high school when I tried out for the track team and the coach said we had to do stair climbing. It was hard! We had to go up and down those stairs for what seemed like a hundred times!
At the end of it, I could hardly manage to stand, my legs got so wobbly, but my glutes, calves and legs got so toned and sexy, I felt it was worth it.
I’m sure you’ve seen athletes do it when they are training and you can see why when you look at their legs.
The motion of going up and down the stairs works on both your lower and upper body.
To make the workout more challenging, jump with your feet together going up one step and then try two steps at a time.
13. HILL SPRINTS
You won’t need to go to the gym or buy any equipment for this one.
Go to your local park and find a nice big hill, preferably about 100 feet of open space to sprint all the way up.
When you get to the top, you’ll do 10 reps of different types of total body exercises that have high caloric burn such as burpees, squat jumps, push up jacks or squat twists.
Run back down the hill, take 10 seconds to rest and then sprint all the way back up.
Complete 10 reps of any variety of exercises each time you hill sprint. Perform this for 30 – 45 minutes and you can start saying hello to your new summer body.
14. BURPEES
Per burpee, a person weighing 180 pounds can burn about 1.43 calories. So if you can manage to do between 6 – 8 per minute you’ll be burning a good amount of calories there.
Try to aim for 10 burpees every 60 seconds or 14.3 calories burned per minute. The American College of Sports Medicine at their annual meeting, states that burpee is a killer cardio exercise because doing 10 reps at a fast pace will boost your metabolism like you’re doing a 30 seconds all out bicycle sprint.
15. BATTLING ROPE
The College of New Jersey did a comparison study on different styles of working out and in first place was battling ropes when it came to total oxygen consumption and it burns an average of 10.3 calories a minute.
16. RESISTANCE TRAINING
Pumping iron is great at boosting your metabolic rate and in just a couple of weeks you will become lean, muscled or toned depending on the amount of weights you lift. Plus you would even be burning calories while resting.
You will notice changes in your body as you become toner, leaner and fitter.
So it’s time for you to get to work and get in your best shape because you deserve it.
Make a choice to start making changes now and you will see that weight fly so fast, you’ll wonder why you waited so long.
Foods that burns the most calories
Along with regular exercise, try including most of these food recommendations into your daily or weekly diet so you will burn much more calories and improve your health. Here are 7 foods you can eat to burn more calories.
1. Avocado
Avocado is rich in monounsaturated fats which not only speeds up your metabolism but also protects the energy producing cells within your body from damages caused by free radicals.
It is a triple-fat burner and has a lot of great health benefits such as healing wounds, reducing the risk of heart diseases and stroke, reducing cholesterol levels and it is great for your eyes and hair.
2. Celery
The secret to celery is that it contains less calories and it helps to burn more than you eat.
It’s a perfect part of a balanced diet because it consists mainly of water, however, it is not recommended as a diet by itself because you will not get the necessary nutrients and minerals that your body needs.
Celery is more effective combined with other foods.
3. Grapefruit
The U.S Department of Agriculture National Nutrient Database states that half of a large grapefruit has roughly 53 calories.
Grapefruit helps you to feel full faster and longer with less calories. It speeds up your metabolism and helps to burn a lot of calories.
4. Green tea
Green tea is an exotic Asian brew that is rich in antioxidants, great at boosting your metabolism and has tons of health benefits such as lowering the risk of cancer, fat loss and the list goes on.
While this tea may have become so ingrained in our everyday life, it’s health properties are best not forgotten. So anytime of the day ladies, just have a cup up green tea, you’ll be doing your body a great favor.
5. Omega-3
Scientifically proven to be a metabolism regulator, omega-3 is a fatty acid that affects the levels of the leptin hormone, which is responsible for how fast fat is burned.
Since our bodies do not produce omega-3, we have get it from eating fish such as salmon, tuna and herring or we can take supplements or get it from special additives.
6. Spicy foods
Most spicy foods can help to burn calories faster. They can be a great addition to spruce up the flavor of your meals and they are low in calories. You can try cayenne pepper, red hot chili pepper or even some hot sauce, just ensure you read the ingredients before you add it to your plate.
7. Whole grains
Whole grains are far healthier that refined grains because it reduces the risks of getting chronic diseases. It’s a really good addition to any diet because it keeps you feeling fuller for longer since it takes more time to digest.