These 14 moves are some of the best burners out there—ranked in order of effectiveness,. (FYI: Calorie burn is estimated for a 125-pound person and a 185-pound person, according to guidelines from the American College of Sports Medicine. The more you weigh, the more calories you tend to burn on any particular task—but a lot of other factors come into play, too, so this isn’t an exact science.)
Opt for the “bonus burn”—tips from Miranda and New York City-based trainer Noam Tamir, C.S.C.S., owner of TS Fitness—to ramp up that afterburn effect even further.
Best Calorie-Burning Exercises
1. Jumping rope
The burn: 667-990 calories/hour (if you’re jumping at 120 skips per minute)
The bonus burn: As it turns out, this little rope is actually a big-time fat burner.
Try using a weighted jump rope to engage your arms and shoulders even more.
(And for a full-body workout challenge, give this calorie-torching jump rope workout, from Carrie Underwood’s trainer. Hint: It helped her score those iconic legs.)
2. Running Up Hill/Stair Sprints
The burn: 639-946 calories/hour
The bonus burn: “You want to sprint at max effort on stairs or a hill at a pace that you can only maintain for about 20 seconds, and follow that with a recovery run at half of the intensity of the sprint and double the time,” says Miranda. The harder you push yourself during those sprints, the greater the EPOC.
The burn: 582-864 calories/hour
The bonus burn: Whether you’re kicking it on your own or in class, make sure you keep the rest periods between rounds of jabs and kicks super short. Aim for 30 seconds of rest for every 90 seconds of sparring.