Top exercises that burn the most calories

While calories are a common measure of energy intake and output, calories burned do not determine the quality of a workout. Other metrics such as heart rate, endurance, and strength are more important to consider.

Does it matter how many calories you burn when you exercise?

The “calories in, calories out” model isn’t the best advice for losing weight. It’s an outdated approach, especially for women with hormonal imbalances, since everyone’s metabolism is different.

Cutting calories can be counterproductive, because when you don't eat enough, you slow down your metabolism. But burning calories through exercise has the opposite effect, exercise boosts your metabolism.

Although most people think of calorie burning as related to cardio, experts recommend combining cardio and strength training for maximum calorie burn. Building muscle helps burn fat and calories while you rest and long after your workout.

The exercises that burn the most calories

If you're recording calories burned along with other fitness and nutrition metrics, here are some general stats for a 150-pound person for these workouts:

Rope skipping

According toTODAY.com, jumping rope for 30 minutes at a moderate to fast pace burns about 375 calories.

Jumping rope can help you lose fat, build muscle, and improve your motor skills and agility. You also use your core to maintain balance, so it's also a good exercise for your abs.

Plus, jump ropes are inexpensive when it comes to exercise equipment. According to the American Heart Association (AHA), you can burn about 375 calories per hour. Try a 15-minute jump rope workout for beginners.

Jogging

30 minutes at 16-20km/h burns about 330 calories.

Numerous studies have shown that running has benefits for both physical and mental health. Runners tend to live longer and are less likely to develop heart disease. And running is an effective calorie burner, burning about 330 calories in 30 minutes, according to the American Heart Association.

Increase your speed and you'll burn more calories. If you're a walker, try doing two-minute sprints while you walk to increase your workout routine.

Cycling on a treadmill

30 minutes of cycling on a treadmill at a moderate to vigorous pace burns 250-380 calories.

Indoor cycling on a treadmill or group classes at the gym can get you sweating and make it part of your regular exercise routine. It's a great cardio workout, and you can burn 250-380 calories per half-hour cycling session, depending on the intensity, according to the U.S. Department of Agriculture.

If you’re new to stationary cycling, here’s what you need to know before you start. Specifically, make sure your saddle and handlebars are properly installed so you don’t injure yourself. If you like to ride while commuting, 30 minutes of moderate cycling will burn about 205 calories, according to the AHA.

Fast walking

Walking for 30 minutes (very fast pace) burns 306 calories.

According to the American Council on Exercise, walking at a brisk pace of 5 miles per hour burns about the same amount of calories as jogging. Brisk walking requires moving at a fast pace and using your arms, which burns more calories than walking at a slower pace.

On days when you need to slow down a bit, walking at a moderate pace still burns 160 calories in 30 minutes, according to the AHA.

Walking at any pace has important health benefits. In fact, a recent study found that walking 4,000 steps a day can reduce the risk of death from all causes, while walking just 2,337 steps a day can reduce the risk of death from cardiovascular disease.

Calisthenics

30 minutes of calisthenics burns 272 calories.

Calisthenics, or bodyweight exercises, are strength exercises that use only your body weight. Bodyweight strength exercises are a great way to build muscle and lose weight, if that's your goal.

Additionally, the AHA recommends incorporating strength training into your routine at least twice a week. High-intensity calisthenics can burn 272 calories in a 30-minute session. Less intense calisthenics performed at a more moderate pace burns 119 calories in 30 minutes.

Stair climbing machine

30 minutes of stair climbing burns 272 calories.

The stair climber is a cardio and strength workout that uses your entire body. Climbing stairs can burn 272 calories in 30 minutes.