A Look at the Best Calorie-Torching Exercises

If you’ve ever found yourself wondering which exercises really torch those calories, you’re not alone. Many of us have combed through different workout plans and wondered which routines are “worth it” when it comes to time versus results. Well, to help solve that mystery, our good friends at Healthline created a handy chart showing exactly which exercises burn the most calories per hour for three different body weights: 125 pounds, 155 pounds, and 185 pounds.

So, today, we want to put that chart through its paces and explore why each of these exercises ranks so high in terms of calorie burn.

The table below shows how many calories you might burn in an hour of each exercise (approximate figures). Let’s lay it out clearly, then we’ll walk through the details:

• Calories Burned Range: ~652 to 965 per hour

Running consistently tops the charts for calorie burning because it engages so many muscle groups - your legs, core, back, and even upper body to a lesser extent. It’s a high-impact activity that requires substantial energy to keep your body moving forward at a steady speed. The faster and farther you run, or the more hills you tackle, the more calories you’ll burn through. Plus, running can be done practically anywhere, making it a flexible and accessible workout for many people.

• Calories Burned Range: ~566 to 839 per hour

This might be a surprise, but water polo is insanely demanding. It’s a full-body workout that combines swimming, treading water (often by performing an eggbeater kick), and fast bursts of sprinting in water to chase the ball. Water’s natural resistance forces you to exert extra energy with every movement. Also, because you can’t rest your feet on the pool floor when the ball is in play, you’re constantly working to keep your body afloat and ready to move. That equals major calorie burn.

• Calories Burned Range: ~480 to 710 per hour

Cycling works your quads, hamstrings, calves, and glutes while also challenging your heart and lungs. Riding outdoors introduces variables like wind resistance, uphill climbs, and terrain changes - all of which demand more power output. The more challenging the route (think hills, off-road trails, or windy days), the more calories you burn.

• Calories Burned Range: ~480 to 710 per hour

Calisthenics are bodyweight exercises such as push-ups, pull-ups, squats, lunges, and burpees. A routine often involves minimal or no equipment, focusing instead on using your own weight to build strength and endurance. The more vigorously you move from one exercise to the next and the more advanced variations you take on (like clapping push-ups or single-leg squats), the higher the energy expenditure.

• Calories Burned Range: ~480 to 710 per hour

Circuit training is a catch-all for routines that incorporate multiple exercises in quick succession, usually with short rest intervals in between. Think of a circuit that might go like this: squats, push- ups, jumping jacks, sit-ups, then a minute of jumping rope - repeat, repeat, repeat. The variety keeps your body guessing and your heart rate up, ensuring you burn plenty of calories while also building strength and endurance.

• Calories Burned Range: ~453 to 671 per hour

Jumping rope isn’t just a nostalgic playground activity; it’s an incredibly efficient calorie burner. The motion forces your entire body to coordinate - your wrists and arms swing the rope while your core stabilizes, and your legs do quick, repetitive jumps. Even a few minutes of jumping rope can get your heart pumping like few other exercises can.

• Calories Burned Range: ~420 to 622 per hour

Stationary bikes are a popular gym staple. They’re low-impact, which makes them gentler on your joints compared to running, but still effective at elevating your heart rate. One advantage is you can precisely control the resistance level, making it easy to customize your workout intensity.

• Calories Burned Range: ~420 to 622 per hour

A rowing machine is another hidden gem at most gyms. Rowing is a full-body movement that targets your back, legs, core, and arms. The pulling motion works your upper body, while pushing off with your legs on each stroke hits your lower body. The core also engages to keep your form tight and stable. This all-around engagement is why rowing has such a high calorie burn.

• Calories Burned Range: ~396 to 587 per hour

Aerobic dance covers a wide range of styles - from Zumba to high-energy dance workouts. The idea is to keep your body in nearly constant motion, blending fun choreography with a cardio challenge. This can be more inviting for people who dislike the monotony of traditional cardio. Plus, there’s that extra bonus of working on rhythm and agility while having fun.

• Calories Burned Range: ~396 to 587 per hour

Swimming is a fantastic low-impact, total-body workout. Moving through water offers natural resistance, and you can try different strokes (freestyle, breaststroke, butterfly, backstroke) to keep your routine interesting. Because water also supports your weight, swimming is easier on your joints than running or jumping, making it a go-to for many people with joint concerns.

• Calories Burned Range: ~396 to 587 per hour

Jogging is essentially running at a slower, more sustainable pace, but it still packs a solid calorie- burning punch. The benefits are similar to running, though the total burn might be slightly lower. That said, jogging can be done for longer durations more comfortably, so you can still rack up a substantial net burn over time.

• Calories Burned Range: ~340 to 503 per hour

Don’t let the lower number fool you, hiking can actually outshine jogging or running if you choose a steep or mountainous trail. The chart’s average refers to moderate hiking, likely on gentler inclines. If you’re carrying a loaded backpack and trekking up long, steep paths, you can turn a simple hike into a serious calorie-burning expedition. The best part? You’ll be out in nature, soaking up fresh air and scenic views.

These numbers from Healthline show that there isn’t a single “silver bullet” exercise - there are multiple ways to get that heart rate up and burn substantial calories. The best exercise is the one you enjoy and will stick to consistently. If you try an exercise and dread it every time, the odds are slim you’ll keep it up in the long run. On the flip side, if you discover a new passion - be it Zumba, water polo, or serious trail hiking - your enthusiasm can fuel regular workouts, which leads to real results.

Here are a few final tips to keep in mind:

Mixing up your routine challenges different muscle groups and keeps you from getting bored. Try to rotate between two or three types of workouts each week.

High-impact exercises like running or jumping rope can be hard on your joints. If something is causing pain (not just normal workout soreness), switch to a lower-impact option like swimming or cycling.

If you’re new to exercise or returning after a long break, start slow. Gradually build intensity and duration to avoid injury and burnout.

A workout plan that fits your lifestyle, schedule, and preferences is the key to long-term success. Aim for consistency over perfection.

Water and adequate sleep are your workout buddies. Proper hydration and rest can improve performance and aid recovery.

Whether you’re a runner, a cyclist, a swimmer, or someone who just wants to dance their way to a fitter body, you can tap into substantial calorie-burning potential. Healthline’s chart offers a glimpse of the energy expenditure across different workouts, reminding us that each exercise has its own place in a balanced fitness routine. The real takeaway? Pick the exercises you truly enjoy - because the best workout is the one you’ll actually do regularly.