10 best calorie-burning exercises for weight loss

Running at a moderate pace (5 mph) can burn around 480 calories per hour, while running faster (8 mph) can burn up to 900 calories per hour.


It can burn 500–900 calories per hour and increases your metabolic rate even after the workout is done.

Interval Training

Outdoor biking on hilly terrain or using a stationary bike with high resistance can maximize calorie burn.


The exact amount depends on the stroke and intensity, with butterfly and freestyle being the most effective for burning calories.


This simple yet intense exercise can burn around 600 to 1000 calories per hour. It's great for cardiovascular health and improving coordination.

Jumping Rope:

Rowing at a moderate pace can burn about 400 to 600 calories per hour. Increasing the intensity can lead to even higher calorie expenditure.


A high-intensity workout like kickboxing can burn 600 to 800 calories per hour. It combines cardio with strength training, making it highly.


Using a stair stepper or climbing actual stairs can burn about 500 to 700 calories per hour. This exercise also tones your lower body muscles.

Stair Climbing:

CrossFit workouts vary in intensity and duration but can burn around 500 to 700 calories per hour.


This full-body exercise can burn around 10 to 15 calories per minute, adding up to about 600 to 900 calories per hour if you maintain a high intensity.