These 15 Exercises Burn the Most Calories

Exercising and eating a balanced diet are great ways to help you stay healthy. But if you are looking to burn extra calories, some exercises shed more than others.

Duration, intensity and your weight will affect the amount of calories you burn when exercising.

Sam Briggs, professional athlete and CrossFit Games 2013 winner, told Newsweek its good to control the calories going in is much easier than burning them off.

"Any time you are starting to think about calories remember it's all part of the same equation and you should devote effort both at the point the calories enter your body through diet as well as they way they leave through exercise," he said.

Personal trainer James Griffiths, founder of Wild Training, suggests having an understanding of exercise types that burn the most calories is the best method of getting "the most bang for your buck in your workouts."

He added there are many simple exercises available that maximize the effectiveness of workouts. We asked experts to outline the most effective calorie-burning exercises.

1. Skipping

Skipping
Skipping has physical benefits, including helping build bone density, which guards against osteoporosi Drazen Zigic/Getty Images

Skipping can burn through almost 1,000 calories per hour, is fun, and is great for developing coordination, lower leg strength, core strength, posture and cardiovascular endurance.

David Wiener, Training Specialist at AI-based fitness and lifestyle coaching app Freeletics, notes that skipping has other physical benefits, such as helping build bone density, which guards against osteoporosis.

He told Newsweek: "There are so many skipping routines out there, but if you're a beginner, start slow and do it in 20- to 30-second bursts.

"Once you've mastered that flick-of-the-wrist and your timing, work on increasing your speed and duration to burn more calories and learn more complex moves."

He recommends investing in a high-quality skipping rope can be a helpful tip to get the most from a skipping workout.

2. Kettlebell Workouts

Kettlebell Workouts
Ruth Stone, consultant PT for www.sweatband.com, believes Kettlebell workouts "combine strength and cardio really well." Likoper/Getty Images

For Ruth Stone, consultant PT for Sweatband, kettlebell workouts "combine strength and cardio really well."

"The simple and ever-popular kettlebell swing can consume 800-plus calories in an hour," she said, "but couldn't be sustained for that long—so mix up your swings with shoulder presses, figure of eights, and goblet squats."

3. Wall Squat

Wall Squat
Abbie Watkins, qualified Personal Trainer working for OriGym Centre of Excellence, suggests while this "staple of the fitness world" offers a plethora of benefits, they are "ideal as an exercise for fat burning." Khosrork/Getty Images

Abbie Watkins, qualified Personal Trainer working for OriGym Center of Excellence, suggests while this "staple of the fitness world" offers a plethora of benefits, they are "ideal as an exercise for fat burning."

She said: "Wall squats offer additional stability, while still retaining those advantages.

"You'll simply position yourself with your back against the wall, before bending at the knees to reach a squat position."

4. High Rep Compound Strength Training

Deadlift/compound strength
Deadlift, also known as compound strength Simon Howard and Matt Marsh

James Griffiths, personal trainer and founder of Wild Training, considers this exercise "one of the basics of strength training."

He said: "Squats, Lunges, Deadlifts, Thrusters, Snatches, Pull ups. If you play with rep ranges of 10-30 reps then the amount of energy you use is going to go through the roof, as all these multiple joint movements engage a huge amount of muscle fiber.

"More muscles working at the same time require more oxygen, more blood and more calories to get the job done.

"The other advantage of higher rep ranges is by default the weights you lift will be lower than if you aim at five rep sets.

"This means you have a lower risk of injury and more time practicing each movement to perfect your technique and develop your conditioning."

5. Running

Running
Running, though to burn between 560 to 840 calories per hour, is considered one of the most efficient calorie-burning exercises out there. nd3000/Getty Images

Running, though to burn between 560 and 840 calories per hour, is considered one of the most efficient calorie-burning exercises out there.

David Wiener said: "In addition to working the large muscles in your legs, it's high-impact and you have to push your body hard with every stride."

6. Rowing

Rowing
Ruth Stone believes one of rowing's greatest benefits is how it exercises the entire body 36clicks/Getty Images

Ruth Stone notes that rowing is great for exercises the entire body.

She said: "You can up the resistance and sustain high speed for some major calorie consumption. If you push yourself hard, you can burn 510 calories in an hour."

7. Kickboxing

Kickboxing
James Griffiths describes fight sports such as kickboxing as an "explosive style of cardio." dusanpetkovic/Getty Images

James Griffiths describes fight sports such as kickboxing as an "explosive style of cardio."

He said: "Similar to sprinters, you don't see a lot of overweight fighters. Boxing is an incredible cardio workout, but anyone that has tried kickboxing knows kicks use more energy.

"Muay Thai is my favorite striking sport and iconically the conditioning involves a big volume of striking to get your conditioning up.

"Use kickboxing to add fun and an element of learning into your exercise routine that will keep the concept of burning maximum calories from your workouts enjoyable as you level up your skills and can push harder and harder."

Fitness, wellness guru and nutrition expert Penny Weston suggests there are dual benefits to kickboxing.

She said: "Kickboxing is a great exercise to get the heart going and keep fit, but it's also great for learning and practicing self-defense too.

"It can burn anywhere between 300 and 400 calories per half an hour depending on your size and exertion. It will help with all-over body toning and also improve endurance.'

8. Swimming

Swimming
Swimming, thought to burn approximately 200 calories in just half an hour is described by David Wiener as "the perfect low-impact workout" as it rapidly consumes energy while increasing muscle strength, blood flow, and lung and heart capacity. SolisImages/Getty Images

Swimming, thought to burn approximately 200 calories in just half an hour is described by David Wiener as "the perfect low-impact workout" because it rapidly consumes energy while increasing muscle strength, blood flow, and lung and heart capacity.

He said: "As little as thirty minutes of casual swimming burn about the same number of calories as 30 minutes of jogging, but with the added benefit of being low-impact and therefore less stress on the body."

9. Bicep Plank

Bicep Plank
Abbie Watkins believes plank holds, like the bicep plank, offer incredible fat burning potential, as well as helping to build muscle in key areas g-stockstudio/Getty Images

Abbie Watkins believes plank holds, like the bicep plank, offer incredible fat burning potential, as well as helping to build muscle in key areas.

She said: "While they may seem intensive, they're incredibly easy to incorporate into a routine, or even perform as a solo exercise.

"You'll simply start on your knees, before propping yourself up with your arms, and extending out your legs to balance on your tiptoes.

10. High Intensity Interval Training

High Intensity Interval Training
HIIT splits workouts into short, intense bursts of exercise followed by a period rest, usually along the lines of 20 seconds on, 10 seconds off; or variations thereof, with each session usually lasting between 20 to 45 minutes microgen/Getty Images

HIIT splits workouts into short, intense bursts of exercise followed by a period rest, usually along the lines of 20 seconds on, 10 seconds off; or variations thereof, with each session usually lasting between 20 and 45 minutes.

David Wiener suggests HIIT, which can burn 450 calories in just 30 mins, is "an incredibly effective form of training which fatigues your body quickly."

He said: "People often assume that HIIT training is only beneficial to those of us who want to get stronger, but that's not true.

"It is vital that your workout routines are varied, as this ensures that you work all muscle groups and avoid muscle overuse.

"HIIT can also be extremely beneficial to runners, due to its strengthening and explosive aspects, helping you work more muscle groups and strengthen weaker groups.

"HIIT also works all planes of motion, using a range of lateral movements and rotational exercises, helping to work and strengthen the whole body.

"In addition, HIIT is great for building overall fitness and stamina. Intense bursts of exercise, alternated with short rest periods, push your heart rate up, which is where you can make those fitness level gains."

11. Russian Twist

Russian Twist
Abbie Watkins describes this as a "more complex variation of the sit-up .. involving "a hold and twisting in a specific position." jacoblund/Getty Images

Abbie Watkins describes this as a "more complex variation of the sit-up .. involving "a hold and twisting in a specific position."

She said: You'll adopt the usual sit up position (lying flat on your back, with your knees bent), before crunching up slightly so that your head is lifted off the floor.

"Then, twist to each side, resting slightly in between each twist. This will often be done holding a weight, but is equally effective without it."

12. Plyometric training

Plyometrics
James Griffiths suggests this exercise evolves the concept of high rep compound strength training, by "removing the weights and adding in power." Simon Howard and Matt Marsh

James Griffiths suggests this exercise evolves the concept of high rep compound strength training by "removing the weights and adding in power."

He said: "Think squat jumps, lunge jumps, box jumps, clap press-ups, rebounding drills. Explosive movements are a great way of increasing the amount of calories your exercise will burn.

"Simply, it takes more energy to move your body fast, compared to moving slowly. Another advantage of fast power movements is you'll get more fast twitch muscle fibre working, which will help your body burn fat and create lean muscle. Be creative and take inspiration from sport conditioning to make training feel like a game."

13. Cycling Intervals

Cycling Intervals
Watson also suggests "alternating between high and low intensity cycling" could be key to burning through calories. Urupong/Getty Images

Watson also suggests "alternating between high and low intensity cycling" could be key to burning through calories.

She said: "Cycling at high intensity is a brilliant calorie burner and you can burn upto 400 calories in half an hour, depending on your size.

"Cycling is great because it doesn't put as much pressure on your spine as some other aerobic exercises such as running, and it's great for toning legs."

14. Speed training

Plyometrics
Plyometrics Simon Howard and Matt Marsh

Griffiths outlined his ideas why "you don't see a lot of overweight sprinters."

He said: "Speed training torches fat, because in a similar way to plyometrics, moving your body fast takes a lot of energy.

"Speed training has a lot of benefits relating to hormone balance and your metabolism too. Try doing a big number of sprints, like 10 sets of 200 meter sprints with around a 90-second rest in between each.

"Time each sprint and I'm sure over the course of a few weeks you'll see you times improve, and you'll feel the huge impact these volume based speed workouts will have on your calorie burn."