The Top Exercises That Burn the Most Calories — Expert Ranking Revealed

Less than half of Brits exercise (48%), and the gym is poised to get less and less crowded as the winter months roll in. Summer is the most popular season to work out, studies show, with 45% of people keeping active, much higher than in winter, where 76% of Brits admit they steer clear of exercise.

Whether you’re new to the gym or not, knowing the most effective workouts can be confusing. With that in mind, the experts at ZAVA have revealed the exercises that burn the most calories.

The exercises that burn the most calories

Full dataset available here  *The results were calculated taking into account the average weight of UK residents: 87.4 kg on average for men and 73.6 kg on average for women. **MET (metabolic equivalent) is a measurement used to estimate energy expenditure during physical activity. To calculate how many calories you burn per minute during an activity, use this formula: MET * 3.5 * weight (in kg) / 200 = calories per minute.

The experts at ZAVA can reveal that the exercise that burns the most calories per 10 minutes is running on a curved treadmill at 7-7.9mph. This exercise burns a whopping 184 calories for men and 155 for women. The speed is a sweet spot as dropping down to 4-4.9mph reduces calories burnt by 77 on average. Curved treadmills are seen as superior to flat treadmills as they are self-powered, mimicking a more natural running experience and increasing calorie burn, muscle engagement of glutes, hamstrings and calves with a lower impact on joints.

In joint second place with 168 calories burnt in 10 minutes for men and 142 for women are skipping, shuttle running, high intensity interval training (HIIT) and rowing on a machine.

Skipping rope exercises are a great way to burn calories with minimal equipment, one that you can do at home with just a rope. 168 calories burnt in 10 minutes for men and 142 for women, you can get your heart pumping, build muscle, strength and explosiveness, increase endurance, and it even benefits balance and coordination. This exercise can be easily tailored to your skill and energy levels. Skipping is great for all ages and has even been shown to improve bone density. In 2015, a small study involving women between the ages of 25-50, those who skipped twice a day saw significant improvement in hip bone density after eight weeks.

Rowing also burns 168 calories in 10 minutes for men and 142 for women. The full body exercise helps improve heart health, endurance, muscle strength and can even improve posture. HIIT also burns the same calories. This exercise involves short bursts of intense exercise and can be done alone or in classes with individual movements such as burpees, mountain climbers, and squat jumps. Studies indicate that your metabolic rate is higher after HIIT workouts. The workout can also increase your VO2 max – the maximum amount of oxygen your body can absorb and use during exercise, a great way to indicate an individual’s aerobic capacity. 

Shuttle runs can also burn 168 calories in 10 minutes for men and 142 for women. Shuttle runs are popular with individuals and athletes looking to improve acceleration, deceleration, speed and aerobic health. The 20m shuttle run is also known as the beep test, commonly used as an assessment for physically demanding jobs as an indicator of VO2 max. 

Popular exercises among the least efficient in burning calories include yoga, at 35 calories burnt for men in 10 minutes and 30 for women. Pilates also sits at the bottom of the list with 43 calories for men and 36 for women in 10 minutes. Although these popular exercises don’t burn a high number of calories, they are important tools used by many to improve core strength, flexibility and have great benefits for mental health. 

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