NEW YORK, NY - SEPTEMBER 11: CALIA lead designer, Carrie Underwood and her road trainer, Eve Overland lead a group workout to celebrate the line’s Fall/Winter 17 collection at West Edge on September 11, 2017 in New York City. (Photo by Craig Barritt/Getty Images for Calia)

I always say work smarter, not harder.

What to find the sweat sesh that gives you the most burn for your time? There’s some debate about what’s best. Some swear by cardio as the ultimate calorie-burner, but others say its strength training, so which exercises really burn the most? Here are the top 10 based on effectiveness, with a calorie burn based on a 125-pound person and a 185-pound person, according to guidelines from the American College of Sports Medicine.

  1. Jumping rope – Burn 667 to 990 calories per hour, if you’re jumping at 120 skips per minute.
  2. Running up hill/Stair sprints – Burn 639 to 946 calories an hour.
  3. Kickboxing – Burn 582 to 864 calories an hour.
  4. Cycling intervals – Burn 568 to 841 calories an hour.
  5. Running – Burn 566 to 839 calories an hour, if you’re running a 10-minute mile pace.
  6. Kettlebell circuit – Burn 554 to 822 calories an hour.
  7. Stationary bike – Pedalling at a “vigorous pace” will burn 498 to 738 calories.
  8. Rowing machine – Burn 481 to 713 calories an hour at 150 watts, which you can check on the machine.
  9. Loaded kettlebell carries – Burn 476 to 705 calories an hour.
  10. Stairs – If you’re doing 77 steps per minute, you can burn 452 to 670 calories an hour.

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