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We live busy lives and don’t always have the time to get a long workout at the gym in, but we still want to be active enough to stay healthy. Have you ever wondered what the most effective workout was to burn the most calories in the shortest amount of time? This guide will show you the most effective workout to do to get the most bang for your buck.

Sprint Intervals

Possibly one of the more attainable workouts of them all is running. It requires the least amount of equipment and can be practically be done anywhere. According to fitness experts, running at the speed of 8 mph can burn upwards of over 1,000 calories. Although, this speed is hard to maintain even for top athletes throughout the world so it may be easier to and more time efficient to try sprint intervals.

Sprint intervals include sprinting for between 10-20 seconds and then resting by jogging or walking for 60 seconds. Doing as many of these intervals as you can for about 20 minutes is an effective way for burning some serious calories.


Swimming may be one of the best exercises for personal health and for burning a lot of calories. Swimming is a great low-impact workout that is often recommended for people who have experienced an injury as it doesn’t put a lot of strain on your body. That doesn’t mean that it’s not an intense workout; swimming for a half hour can burn around 400 calories. One of the reasons that swimming burns a lot of calories is that the second you get into the water your body is working harder to stay warm. The average pool is usually around 80 degrees so your body has to work hard to stay at its normal 98.6 degrees.

Jumping Rope

Jumping rope is an all around great workout for your whole body. Just like running, jumping rope for an hour burns over 1,000 calories. While most people can’t jump rope for an hour using intervals just like sprinting can go a long way. Try jumping rope for a set number of reps and then follow it by walking for 60 seconds. Do this routine for several minutes or until you are too tired to continue jumping rope with a good form.


Another full body workout, getting on a rowing machine is a great way to burn a lot of calories. Rowing uses nine major muscle groups from your lower and your upper body, so it is an all full body workout. Rowing at an intense rate for 30 minutes can burn more than 300 calories. This is another exercise that may work better for you if you do intense intervals followed by periods of rest.

It is important to remember that burning a lot of calories is great for your cardiovascular health if your main goal is to lose weight it is important to factor in a healthy balanced diet.