When it comes to burning calories quickly and efficiently through exercise, some workouts definitely rise above others. The exercise that burns the most calories depends on different factors like the exercise type, intensity level, your weight and metabolism. However, there are certainly some clear winners when it comes to the fastest calorie burn.
High Intensity Interval Training (HIIT)
One of the most efficient ways to burn calories fast is through high intensity interval training, or HIIT. This type of training involves short bursts of very high intensity exercise followed by periods of rest or lower intensity exercise. Some examples of HIIT workouts include:
- Sprinting or running up stairs for 30 seconds followed by walking for 1-2 minutes
- Jumping jacks, mountain climbers, burpees or other bodyweight exercises done at maximum effort for 30-60 seconds followed by 1-2 minutes of rest
- Cycling or running sprints for 30 seconds to 1 minute followed by 1-3 minutes at an easy pace
HIIT workouts burn more calories per minute than steady state cardio like jogging or cycling at a moderate pace. One study found that HIIT burns 25-30% more calories than other workouts in a shorter amount of time (1). Another study showed HIIT can burn up to 400 calories in just 20 minutes (2).
Rowing
Rowing machines provide an incredible full-body workout and also burn calories at a high rate. The rowing motion works your arms, core, legs and back while elevating your heart rate. At a vigorous pace, rowing can burn 700-1000 calories per hour based on a 155 pound person (3). The harder and faster you row, the more calories you’ll burn. Interval training and sprint rows are great for maximizing calorie burn.
Running
Hitting the pavement and going for a vigorous run is one of the most straightforward and effective ways to burn calories quickly. Running burns approximately 400-700 calories per hour, depending on your weight and running pace (4). The faster you run and the more intervals or hills you incorporate, the more calories you’ll burn per minute.
Swimming
If you’re looking to burn calories in the pool, swimming breaststroke, butterfly and freestyle laps provide a great workout. Swimming at a moderate pace burns around 500-700 calories per hour, while swimming at a fast, vigorous pace can burn 700-1000 calories per hour (5). Interval training with sprints in the pool skyrockets the calories burned as well.
Jumping Rope
Jumping rope is a super simple exercise than can really get your heart rate up and calories burning. In just 30 minutes of jumping rope at a moderate pace you can burn around 330 calories. Double unders, sprints and intervals can burn over 500 calories in 30 minutes (6). It’s an inexpensive and portable workout that burns calories fast.
Kettlebell Workouts
Working out with kettlebells engages your entire body and gets your heart pumping. 30 minute kettlebell workouts combining swings, squats, lunges and presses can burn around 400-600 calories. The more circuits, supersets, and shorter rest periods you incorporate, the more calories you’ll burn (7).
Stair Climbing
Working your way up stairs is a vigorous cardio exercise that tones your glutes and legs while increasing calorie burn. Climbing stairs for 30 minutes burns around 330 calories. Kick up the pace by taking two steps at a time and incorporating knee drives and side shuffles to burn over 500 calories (8).
Jumping Jacks
It might be one of the simplest exercises around, but jumping jacks absolutely torch calories when done at high intensity. Jumping jacks engage your muscles in both your upper and lower body. Doing jumping jacks for 30 minutes burns around 330 calories, while really picking up the pace and intensity could burn over 500 (9).
Burpees
Burpees are known for being an intense full body exercise that really spikes your heart rate. By combining a plank, squat jump, and pushup in one fluid movement, burpees burn mega calories. Just 5 minutes of non-stop burpees can burn around 100 calories. 30 minutes of burpees could burn 430 calories or more (10).
Conclusion
When it comes to burning the most calories per minute, high intensity exercises like HIIT, running, rowing, and metabolic circuit training rise to the top. Workouts that engage multiple large muscle groups and elevate your heart rate quickly are the quickest ways to burn calories.
Here is a summary of the top calorie-burning exercises per minute based on a 155 lb person (11):
| Exercise | Calories burned per minute |
|---|---|
| HIIT (high intensity sprints) | 14-17 |
| Rowing (vigorous effort) | 11-14 |
| Running (7 min/mile pace) | 11-13 |
| Swimming (fast freestyle laps) | 10-12 |
| Kettlebell Workout | 8-12 |
| Jumping Rope | 9-11 |
| Stair Climbing | 8-11 |
The key is to choose workouts you enjoy and mix up high intensity interval training with steady state cardio. Getting your heart pumping with vigorous exercise is the fastest way to burn calories and gain all the benefits that come along with leading an active lifestyle.