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Best Exercise To Burn More Calories

Updated on February 1, 2016
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Cardio Workout That Burns The Most Calories

If you are working out or training hard you need to make sure all of your efforts are focused correctly, Many people go to the gym or start there own routine not realising the correct exercises for the desired end result.

Everything depends on what you are trying to achieve from losing weight to building muscles you need to understand what are the correct exercises or you will be wasting your time and easily become frustrated with the training.

In this hub I will tell you the best exercise that burns the most calories, it's not just one you can vary these exercises to keep motivated throughout your training day's.

In simple terms there are two types of exercise, cardiovascular exercise and muscle building exercise. The latter concerns adding muscle mass, developing muscles and improving their. The former however is vigorous exercise which can raise your heart rate.

Of the two, cardiovascular exercise is best for burning calories. Cardiovascular exercise generally involves a large amount of body movement and is therefore ideal for burning calories. Although weight training does involve body movement it does not burn half as many calories as cardiovascular exercise.

This said however, a mixture of the two types of exercise can be more advantageous for long term weight loss. Gaining muscle mass can prompt your body to burn more calories, it is said that for every pound of muscle your body gains it burns 50 calories every day.

Fifty calories may sound like a lot for weight training but not when compared to the 500 calories which can be burned from moderate swimming. For long term weight loss however the two could be combined to help build the ultimate calorie burning workout regime.

Six of the top cardiovascular exercises for burning calories are as follows:

1. Cycling - whether on an exercise bike or out on the roads cycling is a great calorie burning exercise which can be enjoyed by the whole family. Cycling can burn between 500 and 800 calories, depending on intensity. Inclined cycling will obviously encourage your muscles to work harder and at a higher intensity so is therefore a better calorie burner.

2. Running - similar to cycling, as a calorie burning exercise you can run either on a treadmill or outdoors. The correct figures for calorie burning in regard to running very much depend on the speed you run at and how far you run. An eight mile run can burn in the region of 850 calories per hour.

3. Rowing - stationary rowing on a rowing machine is a much simpler cardiovascular exercise in comparison to rowing on a lake or a river. Like all the exercises in this list the number of calories burned depends on the intensity of the exercise. On average rowing can burn in the region of 600 calories.

4. Swimming - not everyone’s favourite activity but all the same a great calorie burner. If performed at a high intensity swimming can burn a staggering 680 calories. Even at a lower intensity it can burn in the region of 545 calories. No wonder the swimmers at the Olympics don’t wear many clothes.

5. Boxing - everyone seems to view boxing exercise as really good calorie burners and they aren't wrong. An intense boxing session can burn more than 800 calories, it is up there with cycling and running as one of the best calorie burning exercises. Even a moderate session could burn 615 calories, more than the average calorie burning total for a rowing session.

6. Crossfit - I have recently been going to crossfit sessions and to say a crossfit workout is a good calorie burner is an understatement trust me if you want to get fit and I mean really fit I would highly recommend crossfit.
Word or warning to do crossfit on a regular basis you need to be at a decent fitness level this is not a sport to take lightly and your first free sessions will be difficult but well worth the time and effort I have never felt so fit.

1. Cycling

Buying a bike can be tricky simply because there are a huge range of choices some of the options include: racing bikes, mountain bikes or indoor bikes.
All three have there advantages and disadvantages my advice would be to think about your own needs, ability, budget and most of all buy a bike you will use frequently.

My own bike is the diamondback Scapegoat mountain bike I did a huge amount of research into the bike before I bought it and I use it every week.

2. Running

I run pretty much every day so it's important to have the correct shoes, even if you only run once a week I would still recommend purchasing a decent pair of running shoes they protect the feet, prevent injury and are comfortable during long runs.

My own running shoes are the ASICS GEL-Venture 4 they are one of the best on the market and I find Asics shoes out last other brands so the additional investment is worth the high end cost in the long run - (no pun intended).

3. Rowing

Traditionally rowing is an outdoor activity but over the years indoor rowing machines have taken over as the most popular option. I don't own a rowing machine myself as they have them at my gym and I only use it 2 or 3 times a week maximum.

The rowing machine at the gym is the Concept 2 Model D compared to all the other rowing machines I have used in the past this one is excellent and considering how much use it gets at the gym it must be a sturdy machine more than ample for any home gym if you where to purchase one.

I love using the rowing machine and it's defiantly a good workout, however I found that the exercise caused quite a lot of pain in my wrists. I spoke with the gym instructor and he advised I wear a wrist support wrap every time I use the rowing machine. This did make a huge difference and I no longer feel any pain after I use the rowing machine.

4. Swimming

Not a lot of equipment needed for swimming which is nice considering how much fitness equipment costs, I personally swim around 4 to 5 times a week so quite frequently the only piece of equipment that needs decent investment is a decent pair of goggles.

The goggles I use are the Speedo Vanquisher 2.0 I don't think they look perticually cool but they are highly effective at keeping water out of your eyes even during long swims, I have even used them in triathlon sea swims and had no problems with them at all.

5. Boxing


Before I damaged my wrist last winter I used to box a couple of times a week the problem I have now is even light sparing causes me pain in my right wrist, I would still recommend boxing to anyone fit enough to compete.

When I used to box I would always use a pair of Everlast Pro Style gloves the protection was very good and they never seemed to wear much even after months of repetitive use.

6. Crossfit

Crossfit is now a workout I do most frequently and I hope to add additional days to my training over the next couple of months I have been very impressed with my progress and the people are all fitness fanatics.

There is a number of crossfit pieces of equipment I could suggest but if you join a box pretty much everything you need will be there so I will suggest a pair of crossfit shoes, the Reebok Nano 4.0 (read the full review at dsstuff.com) are a pair of shoes to be admired every new addition to the Reebok range takes cross-training shoes to a new level I also still wear my 2.0 and 3.0 versions so durability is not a problem as history speaks for it's self.

What Is Your Favourite Exercise?

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    • Jmillis2006 profile image

      Jmillis2006 4 years ago from North Carolina

      I usually do work out DVDs such as Jillian micheals 30 day shread, ripped in 30 and yoga meltdown. I also ride horses , I never knew riding burned so many calories until I signed up for a wieght tracking website.

    • executivecatering profile image
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      philip lee hewitson 4 years ago from Detroit, Michigan, USA

      Hey Qui - It's a good point I should have included Tennis I will add this to the article next week thanks for getting involved :-)

    • profile image

      Qui Vuong 4 years ago

      I think Harold Gardner's and mine are the same: Tennis. Thanks for sharing this informative article with me. I will definitely try to swim more regularly.

    • executivecatering profile image
      Author

      philip lee hewitson 4 years ago from Detroit, Michigan, USA

      Thanks Ants :-)

    • profile image

      ants 4 years ago

      Looks great. must have a proper look at a latter date.

    • executivecatering profile image
      Author

      philip lee hewitson 4 years ago from Detroit, Michigan, USA

      Hey Harold - what is your favorite ? I might add it to the list if I think it's relevant.

    • executivecatering profile image
      Author

      philip lee hewitson 4 years ago from Detroit, Michigan, USA

      Hey Austin - I love running as well, Never been a big yoga fan but i've only tried it once I think I may give it another go with a different instructor. thanks for getting involved.

      Hi Rade - Glad you found this info useful if I can be any more help please message me or read my other articles on hubpages.

      Hi Kdel - Thanks that's very true.

    • Harold Gardner profile image

      Harold Gardner 4 years ago from Houston, Texas

      My favorite didn't make the list...lol

    • profile image

      KDEL 4 years ago

      Very good article! This raises awareness about cardioexercises, something that is very quickly done the wrong way, making it less efficient then it could be.

    • profile image

      @RadeBigMan 4 years ago

      Thanks for all the stats, great help!

    • profile image

      Austin Briggs 4 years ago

      Voted for "Running" - have been doing it since 20 years ago. I also find 15 minutes of intense yoga per day extremely helpful.