TOP 8 Exercises That Effectively Burn Calories

Regular physical activity is one of the best ways to speed up your metabolism and get rid of extra pounds. Check out Joy-pup’s selection of the most effective exercises that will help you burn calories and tone your body.

1. Box Jumps

This exercise helps develop leg strength, improve cardiovascular performance, and actively burn calories. It engages the core, glutes, and thighs while increasing endurance.

How to do it:

1. Stand in front of a stable platform or sturdy bench, feet shoulder-width apart.
2. Slightly bend your knees and swing your arms back for momentum.
3. Push off forcefully and jump onto the platform, extending your arms forward.
4. Land softly with slightly bent knees to absorb the impact.
5. Step down one leg at a time and repeat the movement.

2. High Knees

Running in place with active arm and knee movement is a simple yet powerful cardio exercise that speeds up metabolism and works your abs, legs, and thighs.

How to do it:

1. Stand upright with your arms bent at a 90° angle by your sides.
2. Start running in place, lifting your knees as high as possible toward your chest.
3. Keep your core engaged and maintain a fast pace.
4. Continue for 30–60 seconds.

3. Jumping Jacks

A classic full-body exercise that improves coordination, boosts endurance, and helps burn energy effectively.

How to do it:

1. Stand upright with your feet together and arms by your sides.
2. Jump, spreading your legs apart while raising your arms above your head.
3. Return to the starting position.
4. Repeat the movements at a steady, rhythmic pace.

4. Step Workout

Stepping up and down on a platform works the muscles of your legs, glutes, and core, helping you burn calories even during short workouts.

How to do it:

1. Stand in front of a step or low bench.
2. Step onto the platform with one leg, then bring the other up to meet it.
3. Step back down and repeat, alternating the leading leg.
4. To increase intensity, add arm or knee movements.

5. Kickboxing

A dynamic and energetic workout that combines cardio and strength training. It not only burns calories but also helps relieve stress.

How to do it:

1. Stand in a fighting stance with one foot forward and knees slightly bent.
2. Alternate punches (jabs, crosses, hooks).
3. Add kicks — front, side, and roundhouse.
4. Engage your core to maintain balance and power.

This type of training develops coordination and power while burning hundreds of calories in a short time.

6. Scissors

This exercise strengthens your abs, thighs, and lower back while helping reduce fat in the lower abdomen.

How to do it:

1. Lie on your back with your arms along your sides.
2. Lift your straight legs off the floor.
3. Start making crisscross movements with your legs, imitating the motion of scissors.
4. Keep your lower back pressed to the floor.
5. Continue at a fast pace.

7. Burpees

A full-body exercise that combines a jump, push-up, and squat. It raises your heart rate and speeds up calorie burning.

How to do it:

1. Stand upright with feet shoulder-width apart.
2. Squat down and place your hands on the floor.
3. Jump your feet back into a plank position.
4. Do a push-up (optional).
5. Return to a squat and jump explosively upward.
6. Land softly and move immediately into the next repetition.

Burpees are one of the most energy-intensive exercises, perfect for fat-burning workouts.

8. Lunges

One of the most effective calorie-burning exercises that provides a dynamic workout for your glutes, thighs, and core.

How to do it:

1. Stand upright with your hands in front of you.
2. Step forward into a lunge, keeping your knee above your ankle.
3. Push off and switch legs in a jump.
4. Keep your torso straight and core engaged.
5. Continue switching legs quickly while maintaining rhythm.

Read also: 6 effective anti-cellulite exercises you can do at home.