Top 3 Weight Loss Workouts, Ranked by Calorie Burn

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Is weight loss your goal? Then, you want a workout that’s worth your time!

When it comes to weight loss, there’s so much info that it’s hard to decipher what’s what.

Some swear by cardio while others swear by strength training. And TBH, you need both!

But if you’re trying to burn the most amount of calories in the least amount of time, here are the top 3 weight loss workouts ranked by calorie burn. Let’s dig in!

#1: Jumping Rope

Calorie burn: 315-580 calories in 30 minutes of jumping rope

This blast from your past is a calorie torcher. And if you’re looking for the perfect exercise to define your calves, look no further. Jumping rope hits the calves in ways that far too many workouts neglect. Plus, it’s great for coordination, posture, core strength and cardiovascular endurance.

If you’re new to jumping rope, do 20- to 30-second bursts followed by short rest intervals for a total of 10 minutes. As you get better, work on increasing the speed and duration of your training session to burn more calories.

For a jump rope challenge, give this calorie-burning workout a try. If you’re new to fitness, start with one round. And if needed, take short breaks in between exercises. Once you’ve built up your endurance, shoot for 2-3 rounds.

#2: HIIT

Calorie burn: up to 450 calories per 30-minute HIIT session

High-intensity interval training requires maximal effort for a short period of time followed by brief recovery periods to build up cardiovascular endurance and promote optimal fat-burning potential.

To make the most of your efforts, you’ll want to go all out for 20 seconds followed by a 10-second recovery period.

Try out this HIIT workout and see what you think. If you’re new to HIIT, start with 1 round. Once you’ve built up your endurance, shoot for 2-3 rounds.

#3: Stairs

Calorie burn: 200-235 calories in 30 minutes of stair climbing (77 steps per minute)

If sprinting up stairs sounds worse than running a marathon, there’s no reason to torture yourself — walk your way up instead. You’ll still burn a sh*t ton of calories in a short amount of time.

And stair climbing isn’t only great for weight loss, it also helps lower your cholesterol, tone your legs and boost your endurance.

Try out this stair workout and see what you think. Just remember, go at your own pace. If you’re new to stair climbing, start by walking. Once you’ve built up your endurance, add speed and duration to your stair workout.

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