What exercise burns the most calories in 60 minutes? (2023)

How can I burn 500 calories in an hour?

Several activities can help you burn 500 calories or more in an hour including dancing, outdoor work, swimming, sports, bike riding, going to the gym, high-intensity interval training and working out using a punching bag.

On average, running burns between 10.8 to 16 calories per minute and putting it at the top of the list of workouts that burn the most calories. To up the calorie burn, increase the intensity or add in sprint intervals.

While sprint interval training and circuit training are perhaps the most efficient methods of burning 1,000 calories in an hour, other cardiovascular activities are also effective. Boxing, dancing, jumping rope, rowing and swimming are also great workouts.

Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well. HIIT exercises are also great for burning calories.

Squats were shown to burn the most calories per minute in a scientific study of various workouts, with an average of 35 calories burnt each minute. However, according to Healthline, for a 165-pound person, 5 minutes of high-intensity squats burns approximately 52.5 calories.

High-intensity interval training (HIIT): It is probably one of the fastest and most efficient ways to lose stomach fat and reduce the overall body fat percentage. HIIT is a high-intensity short period of exercise that usually doesn't exceed 30 minutes, with short breaks of recovery periods of 30-60 seconds.

The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head.

High-Intensity Interval Training (HIIT)

You shouldn't do it every day, but it's very effective for weight loss because HIIT makes your body use energy from fat instead of carbs. You'll also burn more calories with HIIT than with steady cardio.

"The most effective way to increase metabolism and burn more calories is by aerobic exercise and strength training.

How many steps burn 500 calories?

It takes 20 steps to burn 1 calorie, therefore walking 10,000 steps burns off about 500 calories, which can then be added to your total calorie budget for the day. The recommended daily calorie requirement is 1,800 for an average female and 2,200 for an average male.

The magic number of calories bandied about for decades has been 3,500—subtract that number from your diet or burn off 3,500 calories more than what you consume, and you'll lose 1 lb.

Brisk walking

Walking at speed of 4 MPH for 90 minutes will help you burn 500 calories. At work too, you should walk after lunch but it should not be a brisk walk. This will help you digest food and you will not gain extra weight. Brisk walking for 10 minutes will help you lose 81 calories.

So why the focus on 500 calories an hour you might be asking? Well, based on the fact that one pound of fat equates to around 3,500 calories, a daily workout of one hour where you burn 500 calories, should help you lose a pound a week, as long as your diet is sensible.

At a moderate pace—i.e., neither racing speed nor a leisurely cruise around the neighborhood—it will take around 60 minutes to burn 500 calories. However, chugging along in a spinning class can get you to your goal in around 40-45 minutes, and perhaps as little as 25-30.