The Ultimate Guide to High-Calorie Burning Workouts: Find Your Perfect Fit
In today’s fitness-driven world, maintaining a healthy and active lifestyle is more popular than ever. With an overwhelming variety of workouts available, finding the right one for your fitness level and goals can be challenging. Whether you’re looking to torch calories, build strength, or just have fun, choosing an effective workout is key.
One common misconception is that all workouts burn the same amount of calories, but that’s far from the truth. According to certified personal trainer Jodi Cagle, “The number of calories burned in any workout depends on several factors, with the most important being duration and intensity. The longer and more intensely you exercise, the more calories you’ll burn.” Other factors, like age, muscle mass, and overall activity levels, also play a role. Certified Baptiste Power Yoga instructor Kiara Horwitz adds, “As we age, our metabolism slows down, which means fewer calories burned per day. Those with more muscle mass, however, naturally burn more.”
No single “perfect” amount of calories should be burned in each session—it all depends on your personal goals. If weight loss is your aim, the Mayo Clinic recommends burning 500 to 1,000 calories per day to potentially lose one pound per week. The key to long-term success? Choose workouts you enjoy and stay consistent. With that in mind, we’ve researched 17 of the most popular workout classes and ranked them by calories burned. Keep in mind that individual results will vary based on body weight, intensity, and fitness level.
The Highest Calorie-Burning Workouts
Barry’s Bootcamp: Up to 1,000 Calories
If you’re looking for a full-body, high-intensity workout that burns major calories, Barry’s Bootcamp delivers. This military-style class combines treadmill intervals with weight training, making it a favorite among celebrities and fitness enthusiasts. “Barry’s is aggressive and effective, perfect for those who love a mix of running and lifting,” says Horwitz.
- Calorie Burn: Up to 1,000 calories per class
- Cost: $30–$38 per class (location-dependent)
Tabata: Up to 900 Calories in One Hour
This HIIT-style workout is structured in intervals: 20 seconds of intense effort followed by 10 seconds of rest. Tabata is ideal for those who love short bursts of intensity and rapid results.
- Calorie Burn: Up to 900 calories per hour
- Best For: Boosting endurance and cardiovascular health
Orangetheory: 500 to 1,000 Calories per Hour
This cult-favorite workout blends treadmill sprints, rowing, and strength training for a dynamic calorie-burning session. Plus, the post-workout afterburn effect keeps your metabolism revved up.
- Calorie Burn: 500–1,000 calories per 60-minute class
- Bonus: Increased calorie burn for hours post-workout
CrossFit: 800 Calories per Hour
If you enjoy pushing your limits with weightlifting, sprinting, and high-intensity circuits, CrossFit is for you. A 2014 study found that a CrossFit workout called “Cindy” burns approximately 13 calories per minute.
- Calorie Burn: ~800 calories per hour
- Best For: Strength, agility, and endurance
Boxing: 500 to 800 Calories per Hour
Not only does boxing tone your arms and core, but it also provides a fierce cardio workout.
- Calorie Burn: 500–800 calories per hour
- Benefits: Improves balance, endurance, and reflexes
SoulCycle: 500 to 700 Calories per Class
A dance party on a bike, SoulCycle mixes high-energy music with an immersive spin class, torching calories while keeping the vibe fun.
- Calorie Burn: 500–700 calories per 45-minute class
- Best For: Cardio lovers who enjoy rhythm-based workouts
Moderate Calorie-Burning Workouts
Body by Simone: 600 Calories per Hour
This high-energy dance workout combines cardio with toning exercises, making it a favorite among models and celebs.
- Calorie Burn: Around 600 calories per hour
- Best For: Those who love dance-based fitness
Swimming: 450 Calories per 30 Minutes
Swimming offers a low-impact yet highly effective workout. Different strokes burn different amounts of calories, with vigorous laps being the most effective.
- Calorie Burn: ~450 calories per 30 minutes
- Bonus: Full-body toning with joint-friendly movement
Zumba: 400 to 600 Calories per Hour
This Latin-inspired dance workout feels more like a party than an exercise session. If you put in the effort, you can burn up to 600 calories while having fun.
- Calorie Burn: 400–600 calories per class
- Best For: Total body toning with a social aspect
Lower Calorie-Burning Workouts
Hot Yoga: 350 Calories per 90 Minutes
Although sweating it out in a heated room doesn’t significantly increase calorie burn, it does improve flexibility and mindfulness.
- Calorie Burn: ~350 calories per 90-minute session
- Best For: Strengthening and de-stressing
Vinyasa Yoga: 300 Calories per Hour
This flow-based yoga class offers a moderate calorie burn while improving flexibility and core strength.
- Calorie Burn: ~300 calories per hour
- Best For: Low-impact, stress-relief workouts
Barre: 300 Calories per Hour
Inspired by ballet, Pilates, and yoga, barre is all about tiny, precise movements that strengthen and tone.
- Calorie Burn: Up to 300 calories per class
- Best For: Muscle endurance and flexibility
Stair Climbing: 300 Calories per 30 Minutes
A quick, convenient workout that’s great for your legs and cardiovascular health.
- Calorie Burn: 180–300 calories per 30 minutes
- Bonus: Easily accessible with stairs at home or work
Running: 100 Calories per Mile
A simple, effective way to burn calories—just lace up and go.
- Calorie Burn: ~100 calories per mile
- Best For: Convenient cardio workouts
Final Thoughts: Finding Your Best Workout
The best workout is the one you enjoy and stick to. Whether you’re into high-intensity boot camps, dance-based cardio, or mindful yoga, there’s something for everyone. Mixing up your routine with a variety of exercises will not only keep things exciting but also maximize your overall fitness results.
So, which workout will you try next?
