What Does it Mean to Burn Calories?

When you exercise, your body does not use the calories that are in your stored fat as energy, rather, the body is first using the carbohydrates in your system. Basically, carbohydrates can only be stored in limited quantities. Therefore the body is eager to use them as energy, and that’s why they are the first to go as opposed to the stored fat. Carbohydrates are also known as macro-nutrients, and this is the way the body obtains energy or calories.

In order for your body to burn stored fat, you need oxygen, and to get that oxygen you need to keep your heart rate in your target zone. The target zone differs from person to person- you can determine your target zone by using this calculator.

Workouts to Burn the Most Calories

Picture by skeeze, you can find the link here,

The following are 15 scientifically proven workouts to help you burn the most calories, and put your body into that famous fat-burning zone

1. Fast-paced running

For many, running at a fast speed for a long period can be challenging and requires a lot of energy.Try adding this to your daily routine by doing it in intervals. Start off by doing sprints for 10-20 seconds and then jog or walk for 60 seconds. Keep repeating until you’ve had enough.

2. Jumping Rope

According to fitness expert Chris Ryan, jumping rope can burn up to 1074 calories per hour. Even jumping rope for a couple of minutes can get your heart racing. For maximum results, do this exercise in intervals; jump rope for a specified number of reps, then walk around for 60 seconds, then repeat reps. (To learn more about interval training, check this out).

3. Taekwondo

This exercise emphasizes speed, power, reaction and force; according to Ryan, if you take fewer breaks and go directly to each movement, you’re more likely to lose more calories.


4. Swimming

Swimming can burn some serious calories, and if you swim with high intensity you can burn up to 892 calories an hour. According to Ryan, your body also burns calories just by trying to keep you warm due to the pool’s water temperature. You can add different kinds of strokes to your routine to keep it fun, such as breaststrokes and backstrokes, click here for a detailed swimming routine.

5. Running up stairs

Running up stairs elevates the heart rate while the heart and lungs pump more blood and oxygen, resulting in a higher caloric burn than doing the same distance on flat ground.

6. Jogging

This is a full-body movement; running works your muscles and challenges your cardiovascular system. You can burn about 755 calories per hour at a relaxed speed according to Ryan. Although this may seem similar to number one, jogging is more relaxed, almost like a fast-paced walk, whereas number one would be considered an HITT (high-intensity interval training).

7. Tennis

Due to the amount of fast-paced spurts of running and body movement required, you are constantly challenging your mind and body to move along with the unpredictable ball. Doing this for an hour can burn up to 728 calories.

8. Rollerblading

Rollerblading combines cardio and strength training without too much stress on the joints. It’s a great way to lose up to 683 calories per hour.

9. High-impact aerobics

High-impact aerobics challenges your body and muscles to contract and release in a fast and controlled manner. This form of exercise is a great way to burn calories and tone your muscles. Get the most out of this exercise by doing it for 20-30 minutes. Take a look at the following video for a more in-depth look at a high impact aerobics routine:


10. Racquetball

Because you are in a very small room, you are constantly cutting, running, jumping, and lunging to get the ball, this keeps your heart pumping at a fast rate. This is a great way to also challenge your mental strength.

11. Burpees


Burpees are a great way to challenge all your muscles and get your heart pumping. Watch this  2-minute video to properly execute a burpee:


12. Rowing

Rowing uses nine major muscle groups, including the hamstrings, quads, glutes, core, lats, shoulders, back, triceps and biceps; this exercise is one of the most popular and biggest calorie burners.

13. Tabata training

Tabata is a high-intensity exercise that burns a lot of calories in a short amount of time. This exercise consists of doing 20 seconds of intense work, then taking 10 seconds of recovery. Repeat this 8 times. Click here for a better understating on Tabata.

14. Weightlifting  

After a weightlifting workout, your muscles need energy to repair their fibres, therefore they take the energy from your calories. Studies have shown that you burn twice as many calories in a weightlifting workout than in a cardio workout. Read this article for more information on the benefits of weightlifting.

15. Cycling

Whether it’s speed cycling or slow cycling, this form of exercise provides a workout  for your heart, lungs and blood vessels. Doing a slow cycling workout can burn up to 364 calories per hour.  

With any kind of exercise routine, you need to start off at a comfortable pace and then work your way up from there and find different techniques that work best for your body. For the best results, incorporate one or more of these exercises in your daily routine.


Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.


  1. Braverman, J. (2016, January 22). Which Cardio Workouts Burn the Most Calories? Retrieved

March 24, 2017, from

Does Burning Calories Mean Burning Fat? (2017, January 10). Retrieved March 24, 2017, from


2. Gebel, E., PhD. (2011, March). How the Body Uses Carbohydrates, Proteins, and Fats. Retrieved

March 24, 2017, from


3. Robinson, E. L., Waite, L., Karp, J., Ricci, M., & Legacki, S. G. (n.d.). Target Heart Rate Calculator.

Retrieved March 24, 2017, from


4. Sinrich, J. (2017, March 08). 15 Workouts That Burn the Most Calories, According to Science.

Retrieved March 24, 2017, from


5. The Greatist Team. (2015, November 23). The 15-Minute At-Home Tabata Workout. Retrieved

March 24, 2017, from


6. Yeager, S. (2013, December 17). Best Swimming Workout: Lose Body Fat in the Pool. Retrieved

March 24, 2017, from

7. Free Image on Pixabay – Running, Runner, Long Distance. (n.d.). Retrieved March 24, 2017, from

Image Source:

A Special Message From Our Founders

Over the past few years of working with health experts all over the world, there’s one major insight we’ve learned.

You don’t have to rely on expensive medications for the rest of your lives.

Most health problems can often be resolved with a good diet, exercise and a few powerful superfoods. In fact, we’ve gone through hundreds of scientific papers and ‘superfood’ claims and only selected the top 5% that are:

  • Backed by scientific research
  • Affordable
  • Simple to use

We then put this valuable information into the Superfood as Medicine Guide: a 100+ page guide on the 7 most powerful superfoods available, including:

  • Exact dosages for every health ailment
  • DIY recipes to create your own products
  • Simple recipes
Use Superfoods as Medicine e-book

Grab your copy before the offer runs out!

The Hearty Soul
Health Network
We believe in using natural ingredients to be as healthy as possible. We believe dieting will never work as well as a lifestyle of healthy habits will. We believe you can treat pain and disease without relying on addictive drugs. We believe being happy is a big part of a healthy life.