Top 10 High Intensity Workouts to Burn Calories

Updated: May 6, 2019

Wondering as to how to burn calories faster? Know it all with this short 3 -5 minutes read. Here are 10 high-intensity workouts to burn calories faster:

For the best and safe results, don’t forget to take the advice of a professional trainer before indulging in the following exercises for burning calories faster:

  1. The latest fad in the high-intensity workouts is the HIIT – High-Intensity Interval Training. How to burn calories faster with HIIT? It is achieved by the intermittent mix of rapid, fierce exercising followed by very short intervals of break or low activity.

  2. HIIT can be carried out with any exercise of your choice – rope skipping, static cycling, squats, etc. for about 10 to 20 minutes.

  3. The main secret of this workout for calorie burning is that during the high-intensity exercise phase the workout creates the demand for the enormous amount of oxygen which is fulfilled during the brief interval phase. Such excessive oxygen consumption means burning off calories faster as compared to regular workouts.

  4. HIIT static cycling: begin riding at a moderate rate for about 90 seconds, then pedal at your maximum speed for 45 seconds. Now return to your initial speed for 90 seconds. Keeping repeating these 2 modes for 20 minutes.

  5. Mountain climber’s exercise can help burn calories fast. Get into a plank position with your hands flat on the floor. Keeping your core tight and body straight from head to toe, jump your right knee to your chest using the abdominal muscles. Then jump your right leg back to the plank position. Now do the same with the left leg. Do this exercise continuously while switching from fast to moderate speeds alternatively.

  6. The burpee and pull-ups combo: Start with a burpee – squat down with both hands flat and firmly placed on the ground; using your hands as support jump both the legs backwards to get into a plank position; now jump them back to your squat position; stand; jump up while clapping your hands raised above your head. Do this rapidly 15 times. Take a minute’s break. Now do as many pull-ups you can for 30 seconds. Then get back to burpee. Repeat the 2 exercises in the prescribed sequence 5 times.

  7. HIIT with rope skipping: begin with 20 seconds of regular jumping followed by 20 seconds each of right foot jumps, left foot jumps, high knee jumps and back to regular jumps. Maintain a rest time of 10 seconds before changing the jumpstyle. Rest for a minute and repeat the above amalgamation of jump styles with periodic rests for 17 to 20 minutes.

  8. HIIT with battling ropes: perform 20 seconds each of alternating waves, rope slams, left arm plank waves and right arm plank waves with a rest period of 10 seconds between each style. Repeat these sets for 15 to 20 minutes.

  9. Agility ladder exercises: in the same pattern of 20 seconds of exercise and 10 seconds of intermittent rest, mix up exercises like icky shuffle, hop 5 and run, centipede, etc. These exercises demand short bursts of speed, balance and muscle contraction – the ideal workout for calorie burning.

  10. HIIT mix style: begin with 10 jump squats, followed by 15 mountain climber’s exercise per leg, then 10 rapid pushups and finally 30 seconds of holding your position of a V formation on the axis of your bottom. Once you’re done with the first round of all these workouts, take a break for a minute and repeat the exercise process followed with short breaks for 10 to 20 minutes.

Burn your calories before they burn out your health and confidence. To prevent your medical expenses from burning out your savings, get insured by ManipalCigna Health Insurance company today.


ManipalCigna Health Insurance Company Ltd (Formerly known as CignaTTK Health Insurance Company Limited) | CIN U66000MH2012PLC227948 | IRDAI Reg. No. 151 
Reg. Office: 401/402, 4th Floor, Raheja Titanium, off. Western Express Highway, Goregaon (East), Mumbai- 400 063 | Toll free number – 1800-102-4462 | Website address –
Trade Name / Trade Logo belongs to MEMG International India Private Limited and Cigna Intellectual Property Inc. and is being used by ManipalCigna Health Insurance Company Limited under license. For more details on risk factors, terms and conditions, please read the sales brochure/ sales document available on our website (Download section) before concluding a sale.

Toll free

  • linkdin
  • facebook
  • twitter
  • youtube