24-05-2025
'Number one' exercise that burns the most calories unveiled - and it may surprise you
Exercise is crucial for managing weight, maintaining heart health, and enhancing overall well-being
The 'number one' exercise that burns the most calories has been revealed. Burning calories through activities such as exercise is crucial for managing weight, maintaining heart health, and enhancing overall well-being.
It aids in weight loss by establishing a calorie deficit, lowering the risk of chronic illnesses, and boosting both physical and mental health.
Despite regularly exercising being one of the best activities for good health, less than half of the people in the UK exercise (48%), according to PureGym data. However, with the peak holiday season approaching and summer on the way, gyms are poised to get more crowded.
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 are new to the gym or not, knowing the most effective workouts can be confusing.
With that in mind, the weight loss specialists at ZAVA have revealed the exercises that burn the most calories, reports Surrey Live.
Exercises that burn the most calories.
Exercises that burn the most calories
Rank
Exercise
Calories (Kcal) burned per 10 min (Male)
Calories (Kcal) burned per 10 min (Female)
1
Running curved treadmill, 7.0 to 7.9 mph
184
155
=2
Skipping
168
142
=2
Rowing - stationary
168
142
=2
Shuttle running
168
142
=2
High-intensity interval exercises (HIIT)
168
142
3
Bicycling - stationary
165
139
=4
Ski ergometer
161
135
=4
Slide board exercise
161
135
5
Kettlebell swings
150
126
6
Therapeutic exercise ball, Fitball exercise
145
122
=7
Stair climber
142
120
=7
Boxing, simulated boxing round, exercise
142
120
=8
Elliptical trainer
138
116
=8
Jumping rope - Digi-Jump Machine
138
116
=8
Impulse Training System
138
116
9
Pound
130
109
10
122
103
The experts at ZAVA have revealed that the exercise which burns the most calories per 10 minutes is running on a curved treadmill at 7-7.9mph. This exercise burns 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.
While it may seem surprising that curved treadmills offer better benefits than regular flat treadmills, they are seen as superior. This is largely due to the fact that 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 fantastic way to burn calories with minimal equipment, and one that you can do at home with just a rope - 168 calories burnt in 10 minutes for men and 142 for women.
Skipping is a fantastic exercise that can get your heart pumping, build muscle, strength and explosiveness, increase endurance, and even improve balance and coordination. It is an exercise that can be easily tailored to your skill and energy levels.
It is suitable for all ages and has even been shown to boost bone density. A small study in 2015 involving women aged between 25-50 found that those who skipped twice a day saw significant improvement in hip bone density after eight weeks.
Rowing is another great option, burning 168 calories in 10 minutes for men and 142 for women. This full-body exercise helps improve heart health, endurance, muscle strength and can even enhance posture.
High-intensity interval training (HIIT) also burns the same amount of calories. This form of exercise involves short bursts of intense activity and can be done alone or in classes with individual movements such as burpees, mountain climbers, and squat jumps.
Research suggests 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 are another effective exercise, also burning 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, also known as the beep test, is commonly used as an assessment for physically demanding jobs as an indicator of VO2 max.
Popular exercises such as yoga and Pilates are among the least efficient in burning calories, with men burning 35 and 43 calories respectively in 10 minutes, and women burning 30 and 36.
Despite these popular exercises not burning a high number of calories, they are crucial tools used by many to enhance core strength, flexibility and have significant benefits for mental health.
Some exercises are more suitable for some than others. Consult your GP if you have any queries about your fitness.
