best ways to burn calories

Best Ways To Burn Calories - A Complete Guide

Why Burn Calories? – Burning excess calories can help you maintain a healthy weight and lower your risk of developing heart disease, diabetes, and other health problems. Are you looking for the best ways to burn calories? You have come to right place!

Despite what you may have heard, calories are not the bad guy. In fact, without them, you would not have the physical energy to move around and do anything. But excess is very dangerous for health.

Are you not struggling to lose weight? Many people have difficulty standing on the scale and seeing an increased weight. If you’re looking for answers, this article will provide answers, solutions, and steps you can take to start burning calories easier.

Best Ways To Burn Calories - Best Exercises & Other Best Ways

Table of Contents

Best Exercises to Burn Calories


Want to shed those extra pounds? Swimming is a great form of exercise. Swimming is an excellent form of exercise. It burns many calories and doesn’t require any equipment. Longer swims are more effective at burning calories than shorter ones. It’s low-impact and is a great way to exercise if you’re overweight or have joint problems. 

How many calories do you burn swimming? 223 calories per hour at a moderate effort, 528 calories per hour at medium-speed, vigorous effort crawl, and 878 calories per hour for a butterfly stroke. A 30 min swimming burns about 198 to 294 calories. So, you can lose weight quickly with this best exercise.


It is one of the most effective aerobic exercises. Walking to burn calories helps you lose weight, control cholesterol levels, and reduce your risk of heart disease.

How many calories do you burn walking a mile? A 180 ponds person burns about 100 calories per mile and a 120 ponds person burns about 65 calories per mile. 

Walk briskly for 20-60 minutes each day at a pace of 3-4 miles per hour, and you will burn about 100-400 more calories. One minute of walking burns about 3.1 to 4.6 calories. Choose a safe, comfortable pace and aim to cover at least half a kilometer or 1/4 mile. This will help you a lot to burn extra calories and lose weight.


Running is an important part of life. It’s one of the few sports that anyone can participate in, regardless of age or gender. So, a great way to keep your body fit and healthy is running. It releases endorphins, lowers stress, and keeps us fit.

How many calories do you burn running a mile? About 100 calories per mile. The best way to burn calories and lose weight is running. Plus, it’s an inexpensive sport that virtually anyone can do. With the right running shoes and a few simple tips, you’ll be able to get started with your workout routine in no time. One minute of running burns about 10.8 to 16 calories.

High-Knee Running

The high-knee running is an excellent way to burn calories and exercise your glutes, hamstrings, and lower back without wearing yourself out. Proper high-knee running techniques can burn more calories than side-to-side running.

How to do this exercise?

  • Run in place. Lift your knees as high as possible.
  • Quickly move your arms up and down.

A 30 minutes high-knee running burns about 240 to 355.5 calories.

Butt Kicks

A butt kick is a high-impact exercise that burns calories and tones muscles. It is the fastest way to burn calories with minimal effort and time.

Butt Kicks are a fun and easy way to get in shape! Butt Kicks work your glutes, hamstrings, inner thighs, and core. The best part? They’re truly addictive!

30 minutes of running burns about 240 to 355.5 calories.

How to do this exercise?

  • Lift one heat towards the butt.
  • Repeat it with other heal.
  • Quickly alternate your heels while pumping the arms.

Stationary Bicycling

Bicycling is the best way to burn calories and tone muscles. There are several stationary bicycle options available for home use. Without leaving your living room or office, you can exercise and this is one of the best features of these bikes.

Stationary Bicycling is a low-impact exercise used to improve cardiovascular fitness, burn calories, and lose weight.

How many calories does riding a bicycle burn? It burns between 450 to 750 calories per hour. A 30 minutes cycling burns about 210 to 311 calories.


Sprinting is high intensity and time-efficient is one of the best ways to burn calories. Sprinting is an excellent form of cardiovascular exercise. Before sprinting you should warm up your body by high-knee running or jumping jacks.

How many calories does sprinting burn? 200 calories in just two and a half minutes sprints. 30 minutes of sprinting burns about 240 to 255.5 calories.

Jumping Rope

The most efficient and cost-effective exercise is Jumping rope which anyone can do easily. It strengthens your cardiovascular system, builds endurance, and burns calories.

Burn more calories and weight with a jumping rope exercise. Jumping rope is a cheap, easy form of exercise that will have you burning more calories than you would from simply walking.

How many calories does jumping rope burn? It burns 300 calories for jumping rope for 15 minutes. It burns about 7.6 to 9.8 calories per minute.

Jumping Jacks

A surprisingly fun way to get in shape is by burning calories with jumping jacks. The best low-impact way to increase your heart rate is Jumping jacks. Jumping jacks are an excellent way to burn calories, reduce stress, and have fun.

How many jumping jacks to burn 1000 calories? Approx. 5555 juming jacks needed to burn 1000 calories. One minute of jumping jacks burns about 8 to 11.8 calories.

How many calories do jumping jacks burn? 8 calories per minute for a person weighing 120 pounds.

How to do this exercise?

  • Stand upright and keep your feet together. Keep your arms at your sides.
  • Jump your legs to a width equal to your shoulder width.
  • Lift the arms over your head.
  • Repeat as necessary.

Aerobic Dance

Exercise is a necessary part of life. There are several methods to do exercise but aerobic dance is one of the most popular and best methods for burning calories. Aerobic dance is a great way to burn calories and improve cardiovascular health. Aerobic Dance is a low-impact exercise that burns more calories than some other forms of exercise.

How many calories does aerobic dance burn? One minute aerobic dance burns about 6.6. to 9.8 calories. You can try aerobic dances like Bokwa or Zumba.

Mountain Climbers

Mountain climbers, the best exercise for the health of the cardiovascular system. It’s a perfect exercise for weight loss. In this exercise full body is involved. So, a large amount of calories is burnt. 

How many calories do mountain climbers burn? In 30 minutes mountain climbers can burn about 240 to 355.5 calories.

How to do this exercise?

  • Start your exercise in plank position. Your hands should be under the shoulders.
  • Engage your core and lift the right knee towards the chest.
  • Then return to plank. Repeat it with the left knee.
  • Repeat rapidly.
Best Ways To Burn Calories

Unusual Ways to Burn Calories

Drink Cold Water

Water is a very necessary component of the human body. It keeps us hydrated. Drinking water temporarily boosts the metabolism. Studies proved that cold water maximizes this effect. But this varies from person to person.

Two studies were conducted on adults. These studies proved that 500ml cold water increased the burning of calories by 24 to 30% for 90 minutes.

Another study proved that drinking 500ml water increased the calories burning by 4.5% for 60 minutes.

Donate Blood

Blood donation temporarily increased the burning of calories. When you donate your blood, then your body uses the energy to make new proteins, blood cells, and other blood components to replenish the deficiency.  

So, you can’t donate blood on daily basis. You should have to wait for 8 weeks to replenish the deficiencies. So, blood donation temporarily increases the burning of calories.

Laugh Often

Laugh is the best medicine as it has a lot of benefits. It improves physical and mental health like memory, immunity, and arterial function but also burns calories. 45 couples were studied while watching humorous and serious movies. Those watching funny movies laughed more, and their metabolic rate was increased by 10 to 20%. So, laughing is the best way to burn calories and improve your health.

Chew Gum

Chewing gum makes you feel full. This reduces the calories intake. Some evidence also proved that chewing gum increases metabolism.

One study was conducted on a normal-weight individual who consumed 4 meals at a separate time. They burned more calories after the meal that was followed by gum chewing. Another study was conducted on 30 young adults. Those individuals who chewed gum for 20 minutes after a meal have an increased metabolic rate than those who didn’t chew the gum.

You can try this method but always choose a sugar-free gum to protect the teeth and overall health.

Fidget More

Non-exercise activity thermogenesis like fidgeting can also boost metabolism. Fidgeting includes tapping fingers on a table, bouncing a leg, and playing with a ring.

One study proved that people who fidgeted while sitting or standing burn about 5 to 6 times more calories than those who sat still without fidgeting.

A group of researchers suggested that a combination of walking, fidgeting, and standing burns about 2000 calories daily depending upon the activity level and weight.

The Bottom Line

The extra calories in your diet are not good for you. Extra calories can lead to a gain in weight, which can lead to obesity. Obesity has been linked to heart disease, diabetes, and cancer.

There are several ways to burns calories like running, swimming, walking, stationary bicycling, aerobic dance, etc.

You can choose any exercise method to burn the excess calories. Also learn how to reduce belly fat. Visit -> Reduce Belly Fat.

Nat Huang
Nat Huang

Founder of I love to write about striving forward and pursuing excellence, believing that hard work and pragmatism is the way to taste the manna of happiness and the fragrance of success in life.

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