Not Just Running: A Range of Exercises Effective for Weight Loss

Many people choose particular forms of exercise in the hope of burning calories more quickly and losing weight. But according to fitness coaches, the number of calories burned is affected by many factors, ranging from workout intensity to an individual’s physical condition.

According to Prevention (January 24, 2026), several types of exercise are considered among the most effective at helping burn calories in a relatively short period.

Fitness trainer Daniel Saltos says running remains one of the exercises with the highest calorie burn. “Running is one of the best calorie burners,” Saltos said. He says that on average a person can burn around 500 to 1,000 calories in an hour of running, depending on speed and intensity.

HIIT is performed with short bursts of intense exercise, interspersed with brief rest intervals. “Because the heart rate remains high, the body can burn more calories in a shorter period of time,” Saltos said. He notes that someone can burn around 400 to 600 calories in just 30 minutes of HIIT.

Several HIIT moves commonly recommended include mountain climbers, plank to pike, and skipping rope.

Pilates instructor Melissa Bentivoglio says that mountain climbers are a high-intensity exercise that involve multiple muscle groups at once. “This exercise involves the core, arms, and legs, making it an effective full-body workout,” she said.