In fact, when researchers at the University of Southern Maine used a more advanced method to estimate energy expenditure during exercise, they found that weight training burns up to 71% more calories than originally thought.
This explosive exercise works the big, powerful muscles around your glutes and quads, and sends your heart into overdrive, according to research from the University of Wisconsin. A 185-pound person can burn 377 calories during 30 minutes of vigorous rowing, or about 12.5 calorie per minute, reports a Harvard University study.
It sounds downright crazy, it’s possible to blast 87 calories in one minute on this stationary bike that increases its resistance as you pedal harder. Moderate-intensity rope jumping—about 100 to 120 skips per minute—burns about 13 calories a minute, according to the Compendium of Physical Activities. Reality check: That kind of calorie burn depends on your fitness and strength levels, and your skill. This CrossFit Workout of the Day (WOD) burns an average 13 calories per minute, according to scientists at Kennesaw State University. So if you’re in amazing condition, you can go all-out for each one, without slowing down or stopping to recover in between. Zipping along on skis delivers a better heart-pounding workout compared to running at about the same pace, thanks to the fact that the sport requires you to push with your lower-body and pull with your upper.
In fact, a good cross-country ski session can burn more than 12 calories a minute, according to the Compendium of Physical Activities.


In a recent College of New Jersey study comparing various workout styles, battling-rope exercises came in first in terms of total oxygen consumption and an average calorie burn of 10.3 calories per minute. It allows you to get a stress-reducing, endurance-boosting workout with just a pair of shoes and an open road. It also burns calories, of course. Which suggests that a fast-paced circuit workout burns as many calories as running at a 6-minute per mile pace. In the study, participants burned 20.2 calories a minute and their average heart was 93% of its max for the course of a 20-minute workout. And because you need to utilize the muscles in your arms, legs, and back for efficient strokes, it’s a great total-body trainer. Note: This number relies on the accuracy of the built-in AirDyne monitor, which calculates calories by converting revolutions of the fan into physical work.
This mode of exercise uses more muscle groups than jogging, and challenges your balance, and coordination—especially if you practice drills that require extra hand and foot skills.
You can burn up to 1,500 calories an hour—or nearly 25 calories per minute—pedaling the heavy, hard-to-turn monster bikes and tackling all types of terrain, all year round. It’s effective because it pairs three exercises—5 pull-ups, 10 push-ups, and 15 air squats—that work different major muscle groups, and you do as many rounds as possible in 20 minutes. That explains why Nordic Skiers consistently collapse in exhaustion at the finish line of Olympic races.


In an Auburn University at Montgomery study, participants who did eight rounds of all-out jump squats—20 seconds of hard work, separated by 10 seconds of rest—burned 13.4 calories per minute and doubled their post-exercise metabolic rate for at least 30 minutes. It’s the easiest and most effective way to drop 20, 30, or even 50 pounds (and flatten your belly forever). That works well for low- to medium-intensity exercise, but not so well for higher-intensity activities that rely on anaerobic metabolism. Here are 10 exercises that will help you incinerate calories—without ever having to hit pavement.
But you should shoot to average at least 10 every 60 seconds, or a rate of 14.3 calories per minute. Any routine that takes you from standing, down to the ground, and back up to standing again is an amazing calorie burner, because it really spikes the heart rate. Performing just 10 reps at a fast pace can rev your metabolism as much as a 30-second, all-out bike sprint, according to a study presented at the American College of Sports Medicine annual meeting.



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