Calories Burned by Activity: The Complete Ranking
Not all exercise burns calories equally. Here are 50+ activities ranked by calories burned per hour.
For a 170-pound person exercising 30 minutes: running at 6 mph burns 370 calories. Jump rope: 370. Swimming laps: 265. Cycling at 14 mph: 300. Weight lifting: 225. Yoga: 115. Walking at 3.5 mph: 130. The highest calorie-burning activities combine full-body movement with high intensity: running, rowing, swimming, jump rope, and HIIT.
The Most Efficient Exercise
Calories per minute is what matters when time is limited. Running and jump rope burn 10-12 calories per minute — double the rate of walking (4-5 cal/min). A 20-minute HIIT session burns as many calories as a 45-minute moderate walk, plus HIIT creates an afterburn effect (EPOC) that burns extra calories for 12-24 hours after the workout.
The Best Exercise for Weight Loss
The one you will do consistently. A 30-minute daily walk burns 400 calories and is sustainable for years. A CrossFit session burns 500 calories but if you only go twice a week, the walker burns more total. Build the habit first, then increase intensity.