There are various factors involved that determine how many total calories you will burn during a workout session.

If you are working from home, and have put on weight, you can get rid of the excess fat by forming a workout plan with the help of home exercises to burn fat. Cardiovascular exercises help lose weight faster as they are a full body workout.

Exercises that Burn the Most Calories

Exercises that Burn the Most Calories

Estimating the number of calories burned in an hour for any given activity is not a perfect science. The numbers given here are estimates that may vary based on your age, sex, body weight and body composition. Calorie burn can also increase or decrease based on exercise intensity, so remember that the harder you work, the more calories you’ll end up burning.

For any exercise that you participate in, you can maximize your calorie burn by ramping up the intensity and incorporating additional movements or skills into your workout. There are lots of different types of cardiovascular exercises. Some of the most effective ones are listed below.

Easy Fat Burning Exercises:


Pedaling on a stationary bike can burn just as many calories as jogging (398 calories) — even though you get to sit down while you do it. Dust off your old mountain bike or take a vigorous indoor cycling class, and you’ll incinerate even more calories: Both burn about 483 per hour, depending on your speed and resistance.

Jumping Rope

Jumping rope is one of those exercises that seems like it will be fun and easy but is really a killer. Because it’s such a high-impact exercise, consider working your way into a routine slowly, starting with brief 30 to 60 second jumping intervals followed by 30 to 60 seconds of rest. Once you get into the swing of things, speed up the rate that you turn the rope, incorporate trick moves like backward jumping, side-to-side jumping, one-legged jumping or criss-crossing your arms to challenge your body and burn more calories. You may also want to consider picking up a weighted jump rope that will challenge your arms and shoulders more as you perform the exercise.


A good run leaves you basking in the glow of “runner’s high,” an adrenaline boost that comes from really pushing yourself and burning loads of calories in the process. Challenge yourself by playing with speed and incline on the treadmill.


Rollerblading blasts lots of calories because it requires your body to engage during the movement, plus you have to constantly work to retain your balance while in motion. You can increase your calorie burn while rollerblading in a similar fashion to running: add intervals and rollerblade up hills. You may also want to try wearing a weighted vest while you rollerblade to increase your body’s weight and increase calorie burn. Essentially, it’s harder to move a heavier mass than a lighter mass, so wearing a vest will force your body to work harder.


Burpees are great for reducing excess body fat. The American College of Sports Medicine found that a 180 pound man could burn almost 1.5 calories per burpee. Those numbers only get better when you ramp up the number of burpees you do in a short time. Try for 10 burpees/60 seconds.

jumping rope exercises

jumping rope exercises

Rock Climbing

Rock climbing is a fun, challenging workout that ramps up adrenaline and overall fitness. Climbing can burn you up to 455 calories an hour.


Swimming has many benefits, including giving you a great full-body workout while keeping it easy on your joints. But if a super-high calorie burn is what you’re after, you’re going to have to sweat it out. Running at a seven-mile per hour pace for one hour burns nearly 700 calories, while swimming at 50-yards-per-minute burns around 550 calories per hour.