What Exercise Burns the Most Calories in 30 Minutes

Planning to go to a festival or event, but your favorite dress is not fitting? Come down! You’re not alone. There are numerous people who face this issue nowadays. And there’s no end to thinking how to reduce extra fat. Or what exercise burns the most calories in 30 minutes? 

Don’t worry. We’re here with some most effective ways to burn 500 calories in just 30 minutes! High intensity exercises including running, jogging, rowing and boxing can burn more calories than normal workouts. Besides, you can work harder and more regularly, so your body consumes more energy and burns extra fat. 

Read More: Best Exercise for weight loss at home for Female beginners 2024

Now let’s discuss these workouts in more detail. 

Learn What Exercise Burns the Most Calories in 30 Minutes

15 Exercises to Burns the Most Calories in 30 Minutes 

1. Jumping Jacks 

Jumping jacks is one of the most popular high-intensity interval training. It’s a full body exercise that enhances aerobic capacity, burns calories, and protects from cardiovascular disease. This exercise also helps strengthen hip muscles. 

2. Jumping Rope 

Another most effective way to burn calories quickly is jumping rope. Jumping rope, also known as skipping rope, is a challenging but portable way of burning calories and strengthening full-body. It’s also a part of cardiovascular training that can also improve your coordination and agility. 

3. Running 

The most common way to burn extra calories is running. It’s a classic total-body exercise that has multiple purposes. Running regularly also allows better sleep, reduces the risk of heart attack, and improves memory. 

However, there are some techniques you should follow to enhance your calorie burn rate. 

• First of all, keep your heart rate higher and longer by reducing rest periods. 
• Switch directions while you run. 
• Drink a little water before and after you run. 

Therefore, experts say that an adult can burn around 100 calories every mile he/she runs. That means if you run 5 miles in 30 minutes, you’ll surely burn 500 calories! But if you run at a faster pace, it doesn’t mean that the calorie burn rate will increase. 

4. Swimming 

There’s no doubt that swimming is a very effective way to lose weight. As per reports, swimming is the fourth most famous exercise in the USA. If you swim for an hour, it will burn the same amount of calories as you run. Additionally, it will improve your joints, muscles, and heart rate. 

5. Climbing 

Another classic way to burn calories is climbing. Rock climbing, rope climbing and stair climbing are three of the most common climbing exercises. They help heart rate up and burn calories quickly. Moreover, climbing allows one to improve metabolism, agility and strengthen leg muscles. 

6. Rowing 

Rowing is an ideal way of burning calories for those who prefer indoor workouts. It’s also a full-body exercise that helps decrease cholesterol. As per reports, it is proved that rowing for 6 weeks (5 days a week) can reduce a significant amount of total body fat percentage. Moreover, rowing is the best exercise for low vision or blind people. 

7. Cycling 

Cycling is a fun and classic way to burn calories, strengthen leg muscles and reduce cholesterol level. It’s a low impact cardio exercise that allows you to stay  healthy. Studies say that besides sprint and strength training, if you do cycling regularly, it will burn more fat, even while you are taking rest. It’s also fairly simple and an easy way for beginners. 

8. Burpees 

If you’re serious, burpees must be the best way to lose weight for you. It’s a full-body high-intensity interval training (HIIT) regimen. And as we know, HIIT is the most impactful way of burning excessive calories. 

However, burpees are a combination of different exercises including push-ups, a plank, a jump, and a squat thrust. They enhance fat loss and improve cardiovascular fitness in an effective way. Besides, they help you stay healthy, both physically and mentally. 

But the amount of calories you burn will depend on multiple factors including your weight. So, Let’s see how much calories can burn while burpees: 

9. Lunges 

Lunges are a compound exercise that strengthen your legs, hips and decrease body fat. It improves the participant’s resting metabolism which leads to cutting more calories and extra weight. 

10. Deadlifts 

Deadlift is a strengthening exercise in which you have to lift off a weighted kettlebell or barbell. Besides strengthening your back and glutes, it also allows you to decrease your extra body fat and gain muscles. 

11. Push-ups 

Push-ups are a common athletic and military physical exercise that helps boost metabolism. It’s also a way to strengthen shoulders, triceps, and chest. However, there are various kinds of push-ups you can choose from: 

• Military push-ups 
• Pike push-ups 
• Wide hands push-ups
• Spiderman push-ups 
• Archer push-ups 
• Cross body push-ups 
• One-arm push-ups 
• Flying push-ups 

12. Kickboxing 

Kickboxing is typically a form of martial arts. But nowadays it has become a popular exercise to enhance weight loss. It’s an aerobic exercise that improves your balance, agility, cardiovascular health, and full-body strength. 

As per reports, kickboxers gain more muscle power, but less body fat. In fact, it’s a great way to burn calories in 30 minutes. It is also proved that kickboxing can burn 372 calories in just 30 minutes for a 155 pound weight person. 

13. Squats

Another simple but functional way to burn calories is doing squats. It’s a popular strength training exercise that can crush a significant amount of calories. 

Now let’s check out how much calories can be crushed through these different types of exercises: 

FAQs 

What is the best 30-minute workout to maximize calorie burn? 

Any of the high intensity interval training (HIIT) exercises is great for burning calories in a short time-frame like 30 minutes. It helps to improve metabolism, heart rate and calorie burn. 

Cardio vs. strength training: which is better for calorie crush? 

Cardio is quite better than strength training when it comes to losing weight or burning fat. Cardio exercises like running, cycling or rowing can crush more fat because of their high intensity. 

Conclusion 

Hopefully, now you have a clear idea about what exercise burns calories the most in 30 minutes. This will also vary by different factors like your age, gender, body weight and intensity of exercise. 

But as we already know, prevention is better than cure. So, it’s a better idea to sit less, work more and take physical exercise regularly rather than thinking about burning calories. 

Happy workout days! 

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