When you’re looking to maximize calorie burn during your workouts, unfortunately a fast elliptical session isn’t going to cut it – you have to go full throttle. The following are 30 exercises that burn more than 500 calories per hour and are based on a 150-pound person.

Exercises that burn more than 500 calories per hour

The actual amount you burn during your workout depends largely on factors like your age, weight, body fat percentage, and fitness level, according to the American College of Sports Medicine, so if you’re ready to get sweaty, keep going. reading.

High intensity interval training

High-intensity interval training (HIIT) has become increasingly popular in recent years, and that’s not going to stop anytime soon. A 150-pound person could burn more than 750 calories in an hour. And it doesn’t stop there: According to the ACSM, you also continue to burn calories for up to two hours after training. It’s no wonder it’s the best individual exercise to turn back the clock.

Boot camp training

Do you really want to feel the fat melt? Spend an hour doing a combination of push-ups, squats, burpees, and other boot camp exercises and you’ll be left with a calorie burn of over 500 calories based on your weight. The more weights, the harder your body has to work, and the more calories you lose while you sweat.

Bikram Yoga

While your typical yoga class is generally very gentle, Bikram yoga brings you the heat. Working in such temperatures and humidity, which are typically around 40 ° C, could help you burn around 500 calories per hour. Plus, you’ll get all the calming mental benefits along with the physical.


No, aerobics didn’t go away in the 80s. Forget leg warmers, play some music, and have at least an hour of high-energy movement to burn 500 calories, even more if you use ankle weights, which are over 600. Plus, you can benefit from aerobic exercise in these ways:

  • Reduces the risk of obesity
  • Improves the immune system
  • Improves circulation
  • Greater resistance
  • Improve alert
  • Strengthens the heart muscle
  • More energy

Ballroom dancing

If you always wanted to get started in ballroom dancing, this is the time. An hour of exercise burns 700 calories per hour, and you’ll have fun with your partner as long as you’re sweating. Also, there is serious evidence that music helps you burn more calories.

Spinning as an exercise to burn calories

There’s a reason everyone’s so obsessed with spinning classes: Aside from how naturally you get to unleash all those endorphins, you can also burn 500-900 calories an hour when you exert yourself vigorously during your workout.

Circuit training

If you get bored with your workouts easily and like to switch things up, try circuit training. By doing a series of strength training exercises with a combination of things like squats, lunges, kettlebell swings, and plank with a small amount of rest, you can burn about 500 calories per hour.


Want to bring things to high school gym class? Do an hour of vigorous calisthenics, including exercises like push-ups, squats, push-ups, and jumps, to burn about 500 calories .


They all have a love-hate relationship with the Stairmaster. The treadmill-stair combo is basically legal torture tip, but it does a good job: an hour on the machine can burn around 550 calories or more, depending on your intensity level for climbing stairs.

Jump the rope

Jumping rope as a kid was all fun and games. As an adult, on the other hand, it’s mostly a great way to sweat. Jumping for an hour will make your calves ache and help you burn 750 calories. In case you didn’t know, these are some other benefits of jumping rope:

  • Of course, you can burn a lot of calories per hour and by doing so, lose weight.
  • You can jump it wherever you want
  • Helps you gain balance and coordination.
  • Helps you relax.
  • It is excellent for heart health.


The rowing machine doesn’t seem like it gives you such an intense workout, just wait. It doesn’t take long to start feeling its effects, and that burn can cause you to sweat between 450 and 750 calories per hour, depending on your level of exertion.


You may have played basketball in high school, but what stopped you from continuing? Do you know that running up and down and throwing all those shots during a game can burn almost 600 calories in 60 minutes?


Who wouldn’t want to unleash their inner Rocky for an hour? Just 60 minutes of boxing in a ring can burn almost 800 calories. And if you don’t have access, hitting a punching bag for an hour will still help you burn 335+.


If you want to burn even more than just boxing, expand your sweat session to a whole new level with kickboxing. As you use your entire body and throw kicks and punches, you will burn more than 650 calories per hour.

Clases con bench step

StairClimber for an hour is not for everyone. Instead, take a bench step class, which uses sturdy plastic platforms to get your heart rate even higher during class. With all that top-down action, you can burn 520 calories per hour.


If you have a suitable climbing wall in your city, you may want to visit it. It doesn’t just shape your whole body – the best arm muscles! – but you can also burn up to 500 calories per hour doing this exercise . Additionally, going on a recreational climb doesn’t just burn calories, it also has a number of other benefits for your body:

  • Strengthen your heart muscle, reducing your risk of developing cardiovascular disease.
  • Tones in general. You will strengthen your arms, legs, chest, back and butt while climbing that peak.
  • It’s a great group activity, so you and your friends can challenge each other to get through the climb.


Who says only children have fun at the skating rink? Skating at a moderate pace burns 600 calories per hour. And the best part: you’re having the best time of your life under disco lights while you’re at it. If you increase your speed at a rapid pace, you can burn 850. Just, you know, watch out for little kids.


Playing doubles with a few friends will help you burn 360 calories an hour, playing singles and putting a lot more effort into hitting the ball on the court will allow you to win up to 500. Watch your back.


Relive your glory days by having your own track and field event. Take out some obstacles and do some sprints for a 610 calorie per hour burn. Sure, you might not make it to the next Olympics, but hey, you’ll get some great training.

Swimming an excellent exercise to burn calories

You probably won’t burn a lot of calories lounging around the pool. On the other hand, swimming laps will burn you 600 calories per hour if you go fast and put in a lot of effort. If you want the best swimming fat burning routine, add butterfly strokes mostly . They are tough, but you can burn up to 850 per hour. And, to top it off, achieving that high amount of calorie burn, here are other benefits of swimming:

  • You work the whole body.
  • Excellent to generate well-being
  • Relax and eliminate stress.
  • Low risk of disease.
  • Increase energy.
  • No sudas.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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