When it comes to shedding extra pounds, the right exercise for weight loss can make all the difference. While diet plays a central role, physical activity not only burns calories but also improves heart health, builds muscle, and boosts metabolism. Choosing the best weight loss exercises depends on your fitness level and long-term goals.
This guide explores the top seven exercises, highlighting how many calories you can burn in one hour. We will also cover the role of aerobic activity, how moderate and vigorous exercises differ, and how to structure your weekly routine for effective results.
1. Running | 600 to 1,000 Calories per Hour
Running is one of the simplest yet most effective forms of exercise for weight loss. For example, a person weighing 70 kg can burn around 600 calories per hour at a 5 mph pace, while faster speeds can exceed 1,000 calories. Running engages multiple muscle groups and boosts cardiovascular fitness.
The intensity classifies running as a vigorous aerobic activity, which means you achieve a high calorie burn in a short time.
2. Swimming | 500 to 700 Calories per Hour
Swimming is a full-body workout that combines resistance training with aerobic activity. A person weighing 70 kg may burn 500–700 calories in one hour, depending on the intensity. Freestyle and butterfly strokes are among the effective exercises.
This is an ideal option for those with joint pain, as water reduces stress on the body while providing effective calorie-burning benefits.
3. Cycling | 400 to 1,000 Calories per Hour
Cycling is a form of physical exercise that can be performed outdoors or indoors on a stationary bike. Moderate cycling at 12–14 mph burns about 480 calories per hour for a 70 kg person, while faster speeds and uphill rides may exceed 1,000 calories.
Cycling improves lower-body strength while supporting cardiovascular endurance. It can fall into either moderate aerobic activity or vigorous, depending on speed and resistance.
4. High-Intensity Interval Training (HIIT) | 600 to 900 Calories per Hour
HIIT are short bursts of intense activity followed by periods of rest or lower-intensity exercise. A typical session can burn 600–900 calories per hour while also increasing calorie burn for hours after exercise due to the “afterburn effect.”
HIIT is highly efficient for busy individuals and can be customised with exercises such as sprints, burpees, or kettlebell swings.
5. Rowing | 400 to 600 Calories per Hour
Rowing engages the back, shoulders, core, and legs simultaneously, making it one of the best physical exercises for full-body conditioning. A 70 kg individual can burn around 500 calories in one hour of moderate rowing, with higher-intensity rowing reaching 600 or more.
Rowing provides both strength and cardio benefits, making it an excellent choice for balanced fitness.
6. Skipping | 600 to 900 Calories per Hour
Skipping is an accessible and highly effective way to burn calories. Jumping rope for an hour can burn 600–900 calories, depending on speed and body weight. It falls into the category of vigorous aerobic activity and can quickly elevate the heart rate.
Jump rope is also an excellent workout for improving coordination and endurance.
7. Walking | 240 to 400 Calories per Hour
While not as intense as other exercises, brisk walking is an underrated exercise for weight loss. A 70 kg person walking at 4 mph burns around 300 calories per hour.
Walking is a moderate aerobic activity, making it sustainable and suitable for beginners. Consistency is key, and adding inclines or longer distances increases calorie expenditure.
Aerobic Activity and Weight Loss
Aerobic activity refers to exercises that increase your heart rate and breathing while improving cardiovascular health. They are the foundation of most best weight loss exercises. Walking, swimming, and cycling are examples. Over time, aerobic workouts support fat loss, better stamina, and heart health.
Moderate Aerobic Activity vs Vigorous Aerobic Activity
Moderate aerobic activity includes exercises such as brisk walking or steady cycling, while vigorous aerobic activity, such as running or HIIT, pushes your heart rate higher and makes talking difficult.
Both forms of exercise play a role in weight loss, depending on your fitness level and calorie goals.
Why Physical Exercises Support Weight Management
Engaging in regular physical exercise not only burns calories but also improves metabolism, builds lean muscle, and enhances overall health. When combined with a balanced diet, consistent activity is one of the most effective strategies for long-term weight management.
Cleckheaton Pharmacy provides weight loss support services, including weight loss injections, to complement lifestyle changes and help patients achieve their goals safely.
FAQs
Most experts recommend at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week, along with strength training twice weekly for effective weight management.
Moderate activity includes walking or cycling at a comfortable pace, while vigorous activity includes running or HIIT, which raises your heart rate significantly and requires more effort.
Running at a fast pace typically burns the most calories, with some individuals burning up to 1,000 calories per hour depending on speed and body weight.
Running may burn 600–1,000 calories, swimming 500–700, and cycling 400–1,000, depending on intensity, duration, and body weight.
Aim for at least 4–5 days of structured activity per week, combining aerobic and strength exercises for balanced results.
Yes, short workouts such as 20–30 minute HIIT sessions can be very effective, as they raise metabolism and burn calories efficiently.
Yes, heavier individuals typically burn more calories performing the same exercise at the same intensity compared to lighter individuals.
Walking is the best starting point for beginners due to its low risk of injury, accessibility, and sustainability.
Wearable devices, heart rate monitors, or fitness apps can estimate calories burned based on weight, age, heart rate, and activity type.
No single exercise targets belly fat alone. A mix of aerobic activity, strength training, and diet changes is most effective for reducing overall body fat.
Yes, but results may be slower. Combining a calorie-controlled diet with regular exercise produces faster and more sustainable outcomes.
The most effective strategy combines balanced nutrition, regular physical exercise, and lifestyle changes. Professional support, including pharmacy-led services like weight loss injections, can further enhance results.
