9 Best Calorie-Killing Workouts for Weight Loss

| Weight Loss

Any regular workout schedule is a great way to lose weight, but if you can plan out a strategic and effective plan, you may hit your weight goals faster. The best way to shed pounds is to understand this simple concept: Burn more calories than you take in. So, to do that, Women's Health talked with Noam Tamir, C.S.C.S., owner of TS Fitness and has ranked the most effective exercises to burn calories.

1. The move: Jumping rope (120 skips per minute) The burn: 667-990 calories/hour The bonus burn: As it turns out, this little rope is actually a big-time fat burner. Try using a weighted jump rope to engage your arms and shoulders even more.

brooke jump rope

2. The move: Running (10 min/mile) The burn: 566-839/hour The bonus burn: After running at a steady pace, you’ll continue to burn extra calories over the rest of the day. (If that's not motivation to tackle the treadmill, nothing is). To torch more during and after your workout, add short bursts of sprints or faster running into your jog, says Tamir. He recommends keeping a 2:1 work-to-rest ratio to get the most afterburn. For example, if you run for 60 seconds, walk 30 seconds.

woman running burn calories

3. The move: Kettlebell intervals The burn: 554-822 calories/hour The bonus burn: Tamir says that a HIIT circuit using kettlebells can keep the afterburn going for 36 hours after you leave the gym. To get the best results, make sure you’re doing a fluid circuit and not stopping to rest between each move. Tamir recommends switching between upper- and lower-body movements so you can keep exercising for a longer period of time. Try out this Kettlebell HIIT Routine with Real Mom Model Melissa.

4. The move: Kickboxing The burn: 582-864 calories/hour The bonus burn: Whether you’re kicking it on your own or in class, make sure you keep the rest periods between rounds of jabs and kicks super short. Aim for 30 seconds of rest for every 90 seconds of sparring. Never kickboxed before? Here's what you need to know before you go.


5. The move: Stationary bike (at a vigorous pace) The burn: 498-738 calories/hour The bonus burn: To get the most afterburn, Tamir says to start with 10 seconds of intense pedaling and 50 seconds of rest. Then, move to 15 seconds of sprints and 45 seconds of rest, and do 20 seconds of sprints 40 seconds of rest after that. Don't forget to turn up the resistance as you progress!

spinning class

Discover the other top 4 calorie-burning workouts here from Women's Health.