What Exercise Burns the Most Calories? Here's What Doctors Who Specialize in Obesity Say

Beth Ann Mayer

Woman putting on running shoes to burn calories

There's been a movement to focus on how physical activity makes you feel in recent years—and for good reason. Recent research points to the mental health benefits of exercise, including its effects on sleep and well-being. Moreover, we're all more than the numbers on the scale and size tags on our jeans.

However, the fact remains: Exercise also burns calories, which aids in weight loss and maintenance. 

"Maintaining a daily caloric deficit is essential for someone trying to lose weight—that is, you need to expend more energy than you take in," says Dr. Christopher McGowan, MD, an obesity medicine specialist at True You Weight Loss. "While the 'calories in, calories out' theory is far more complex than simple arithmetic and not a sufficient weight loss strategy in and of itself, it can help frame your daily caloric intake and energy expenditure."

If you want the most bang for your buck, you may wonder: What exercise burns the most calories? That equation can also be complex, but experts who specialize in obesity agree that one exercise rises to the top. Here's the exercise that burns the most calories and how to start.

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What Exercise Burns the Most Calories?

All three experts we consulted mentioned running. "Running employs large muscle groups and is also an aerobic activity," says Dr. Mir Ali, MD, a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California.

The muscle group aspect is significant. "When we run, we use every muscle group in our bodies, which burns the most calories," explains Dr. Mustafa H. Alibhai, MD, a board-certified surgeon and founder and president of Nova Bariatrics.

Dr. McGowan agrees that running is a top choice for maximum calorie burn, adding that rowing and swimming are also solid choices.

"Running, rowing and swimming are all higher-intensity forms of aerobic activity, with more significant physical and cardiovascular demands," Dr. McGowan says. "The result is that you'll burn more calories for a given amount of time compared to lower-intensity exercises like walking."

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Case Closed? Not So Fast

Running is an easy way to burn a lot of calories quickly. However, it's not the runaway favorite for everyone, and not everyone will see the same results.

"The number of calories a given exercise burns will depend on the duration, intensity and individual factors such as body weight," Dr. McGowan says. "Considering these factors, the exercises that consume the greatest energy include running, rowing and swimming. It's probably no surprise, then, that you may feel ravenous after these forms of exercise."

Also, if you're not a fan of running (or swimming and rowing, for that matter), it's not going to be the best calorie-burning exercise for you. "The best exercise is the one you are most likely to do, and any exercise is better than none," Dr. McGowan says.

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Other Types of Exercise That Burn Calories

If running isn't your thing, you have other options for physical activities that will help you burn calories. Dr. Alibhai agrees with Dr. McGowan that swimming and rowing are good choices and added a few more. They include:

Dr. Ali reiterates that finding a workout you'll stick with is more important than choosing one because someone—even a doctor—tells you it'll burn the most calories.

"If running, or any other exercise is not enjoyable, then a person would likely not do it regularly," Dr. Ali says. "Rather than trying to persist with something difficult, it is better to find an exercise that is more to your liking...If you are having trouble finding a workout routine you like, then consulting with a trainer or physical therapist may be helpful."

How To Get Started With a Workout Routine

If you're getting started with a new workout routine, here's what you should do.

1. Talk to your doctor

Doctors often recommend exercise for physical and mental health benefits, but speaking with yours before trying any new workout regimen is essential.

"People with certain medical conditions, especially cardiac issues, should consult their doctor before starting a running program," Dr. Ali says. "Also, people with arthritis and other joint or muscle conditions need to be cautious."

Your doctor can help you develop the best workout regimen for your body.

2. Walk first

Though Dr. McGowan says that higher-intensity exercises will burn more calories faster, walking before you run is not a bad idea.

"For an exercise newbie, walking is the best aerobic exercise," Dr. McGowan explains. "If you desire, the intensity and time can be gradually increased. Any moderate to vigorous exercise should be preceded by a warmup and followed by a cooldown period to reduce the risk of injury and to facilitate recovery."

Speaking of recovery, don't forget to stretch. Dr. McGowan says it'll help improve flexibility and mobility while decreasing injury risk.

3. Don't get too caught up in stats

Calorie numbers are important, but they're not the be-all, end-all of exercise.

"Focusing on all the incredible non-caloric benefits of exercise, including improved mood, fitness, strength and mobility, is better," Dr. McGowan says. "You'll be more inclined to continue exercising if you can recognize, enjoy and celebrate these benefits. Any caloric or weight benefit can be celebrated secondarily."

Next up: The Workout Plan People Who Never Gain Weight Swear By

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