Most people opt for running when they want to get a good calorie-burning workout in. But while running is an excellent workout, other exercises can help you torch just as many, if not more, calories.
Health talked to personal trainers about exercises that could potentially burn more calories than running, depending on your body weight, intensity, and duration.
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Jumping rope burns between 800 and 1,000 calories per hour, Stephen Sheehan, CPT, CNC, a certified personal trainer at Garage Gym Reviews, told Health. “It challenges your full body, improves coordination, and strengthens the calves, shoulders, and core,” he said. “I recommend it because it combines cardio and agility while still being easily accessible and portable.”
Tip: If you are new to jumping rope, adjust the rope to your height so that you do not get tangled or trip while working out. To determine the correct length, stand in the middle of the jump rope and extend it to your armpits. If it’s too long, make adjustments by tying or cutting the rope.
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High-intensity interval training (HIIT) burns around 600 to 1,000 calories per hour, depending on your effort, according to Sheehan. “It alternates between intense bursts and recovery, pushing both aerobic and anaerobic systems,” he said. “I recommend it because it saves time, builds muscle endurance, and boosts metabolism even after the workout ends.”
Tip: Most HIIT programs are designed for people who are already physically fit. They include box jumps, medicine ball slams, and battle ropes. If you are a beginner, you can still do a HIIT workout; you just need to select exercises that are more geared toward your fitness level. Some examples might include bodyweight squats, wall pushups, lunges, and planks, done quickly and at a high intensity.
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Swimming burns around 700 to 900 calories per hour and works nearly every muscle group, especially the back, shoulders, and core, according to Sheehan. It’s also easy on the joints. “I recommend it because it helps with cardiovascular health and builds strength without impact stress,” he said.
No matter your approach to swimming—whether you do laps, water aerobics, or use a kickboard—swimming is also good for your overall well-being and is a great way to de-stress. Experts say just 30 minutes a week can help prevent heart disease, stroke, and type 2 diabetes.
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Rowing burns 600 to 900 calories per hour, according to Sheehan. “It’s a full-body exercise that hits the legs, back, arms, and core, he said. “It builds strength and endurance while giving a strong cardiovascular push.”
Rowing is typically done with a machine and involves four phases that make up the rowing stroke. These include the catch, drive, finish, and recovery. Learning to blend these four phases together into one seamless motion will target the quadriceps, hamstrings, glutes, shoulders, upper back, arms, and core.
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Kickboxing burns 700 to 900 calories per hour, according to Sheehan. “It trains power, agility, and coordination while still strengthening your arms, legs, and core,” he said. “It mixes cardio with muscle conditioning. It can also help relieve stress.”
The explosive combinations with footwork, core rotation, and upper-body strikes are what help you burn calories, Meagan Kong, CPT, a certified personal trainer and head of fitness at AlterMe, told Health.
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You can burn around 700 to 1000 calories an hour with burpees, according to Rob Moal, a performance coach with Train Like Rob. “Burpees are tough, but that’s why they’re so effective,” he said. “You’re squatting, planking, pushing, and jumping in one continuous flow, which spikes the heart rate fast.”
Tip: To do a burpee, begin in a plank position. Jump your feet forward into a deep squat, and then jump straight up, lifting your arms over your head. Then, return to the floor and jump your legs out behind you.
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Compound movements like deadlifts, push presses, and rows performed circuit-style with minimal rest can burn about 600 to 800 calories an hour, according to Kong. “Higher-intensity sessions typically burn more calories per minute [because] compound, full-body movements raise energy demand.”
“Multi-joint movements are always best [and] will increase your heart rate…more so than steady-state cardio. In addition, you gain the benefit of breaking down muscle tissue, which yields the benefit of burning calories at rest.”
Tip: One option for multi-joint movements would be to complete three sets of 12 dumbbell or barbell squats with 60 to 90 seconds of rest, Mike Poirier, CSCS, vice president of fitness at The Edge Fitness Clubs, told Health.
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Kettlebell swings can burn roughly 800 to 1200 calories an hour if done consistently, according to Moal. “Swings train your glutes, hamstrings, and core, but they also hit your shoulders and grip,” he said. “[They’re] explosive, build power, and feel like cardio and strength training rolled into one.”
Tip: To do a kettlebell swing, stand with your feet shoulder-width apart and your knees slightly bent. Hold a kettlebell with both hands and your palms facing down. Keep your back straight and sit back so that the kettlebell is between your legs under the hips. Then, lift your chest and push your hips forward to swing the kettlebell up in front of the body. Allow the kettlebell to come up to chest height before pulling it back down. Make sure you are using your legs and hips to move the weight and not your shoulders.
Calorie burn depends on several factors including intensity, duration, body weight, and muscle mass. The numbers you see for calories burned in this article are estimates and may not be accurate for everyone.
To ensure you are burning as many calories as possible, focus on consistent effort, incorporating both strength and cardio, and aiming for exercises or workouts that keep your heart rate elevated while challenging your muscles.
