11 Exercises That Incinerate Calories

Gym equipment doesn’t get much cheaper or more compact than a jump rope. Plus, jumping rope is a deceptively effective exercise that burns more calories per minute than does jogging on a treadmill. It improves coordination and works multiple muscle groups, including your core, legs, and upper body. Plus, it can be easily sprinkled into your workday in five-minute bursts to alleviate the boredom and health risks of sitting.

High-intensity interval training (HIIT) workouts switch between periods of high and low exertion. For example, 20 seconds of jumping jacks followed by 10 seconds of walking in place. HIIT workouts are best performed a few times a week, but they do burn more calories than does a steady cardio activity like running or biking for the same amount of time. Studies show that the intense bursts of activity keep the body working and in fat-burning mode for up to 24 hours after the workout ends.

Whether done on the open road or a Peloton, cycling is a low-impact, adaptable exercise that burns between 400 and 750 calories per hour, depending on your weight, speed, and terrain.

The ultimate low-impact cardio exercise, swimming works the upper and lower body without stressing joints. Swimmers reap benefits from the resistance of the water, and research shows that swimming for 30 minutes a few times each week lowers the risk of heart disease, stroke, type 2 diabetes and some cancers. What’s more, swimming is shown to reduce bad cholesterol and blood pressure.

Weightlifting uses resistance to build strength and muscle, which burns significantly more calories than does fat, thereby promoting even greater ongoing weight loss. To begin this virtuous cycle, focus on strength training three to four times a week with at least one rest day in between hour-long gym sessions.

Pilates is a low-impact, core-focused exercise regime done on a mat or using a specialized machine. Research suggests that it effectively builds strength and promotes the maintenance of a healthy weight. The intensity of any Pilates class can be dialed up or down depending on your health goals and physical abilities. Look for classes and demonstrations online or at your local gym.

Drop speed from the equation and try jogging at a pace of 10 minutes per mile or slower. A moderate, steady pace like this offers all the benefits of aerobic exercise — to your heart, lungs and muscles — and raises your metabolic rate for up to 24 hours. This means you’ll remain in fat-burning mode for a full day. Done regularly, jogging can help boost your metabolism without the repetitive joint strain of full-speed running.

The sun salutations and balance poses of yoga combine physical activity, core strength, and meditation for a full-body workout. Research suggests that practicing yoga once a week for at least 30 minutes at a time promotes weight loss and lowers BMI among people with overweight or obesity. Yogis also tend to be more mindful eaters who listen purposefully to their hunger and thirst cues, improving their interoception and eating habits along the way.

Another low-cost, versatile exercise for weight loss is stair climbing. Research suggests that climbing just two flights of stairs every day can unlock 6 pounds of weight loss in a year. It can also add to the amount of good cholesterol in your blood and help keep your joints, muscles, and bones healthy.

Ideal for the adventurous spirit, hiking pairs cardiovascular exercise with calming nature, sunlight exposure, mindfulness, and flexibility challenges as you scramble over fallen trees and large rocks. Studies show that hiking can lead to weight loss, especially if it’s done regularly.