18 exercises that can burn more calories than standard cardio

There are plenty of reasons to love cardio workouts. Cardiovascular exercise can help you maintain a healthy weight, strengthen your heart, improve sexual function, and more, according to the Cleveland Clinic. A growing body of research also suggests it can boost mood and protect your brain from the effects of aging, too. 

But if your aim is to burn as many calories as possible in a short time frame, you might want to mix in a few different exercises.

We combed through the Compendium of Physical Activities (CPA) — a research-backed database of calories burned by different activities — to see which different exercises can torch more calories than typical cardio. 

We picked an easy jog as an example of standard cardio exercise. According to the CPA, a 150-pound person will burn 408 calories an hour jogging at a speed of 4 miles per hour.

Keep in mind that number can vary quite a bit based on a number of factors. Everyone's personal rate of calorie burn is influenced by their body mass, body fat, age, and sex, and more, the CPA website explains. 

But, in general, these 18 exercises can burn more calories per hour than a 4 mile-per-hour jog. 

Note: All the following calculations are based on a 150-pound person. If you weigh more or less, use this simple formula to get a more accurate calculation for you. 

1. Jumping rope

It'd be tough, but if you could jump rope for an hour straight, you'd burn 748 calories. 

In an interview earlier this year, celebrity trainer Corey Calliet recommended jumping rope as a simple way to get started when you're new to working out.    

"[Jumping rope is] honestly one of the best things you can do," Calliet said. "If you can't jump rope and you have to do it like you used to when you were playing hopscotch, I still suggest you try it. It's a fun exercise."

2. Rollerblading

Why run on a treadmill when you can roll on wheels? Rollerblading at a "recreational pace" burns an impressive 510 calories in an hour. 

3. Slide board exercises

A slide board is a slick exercise surface used to make moves like lunges even more challenging — so challenging that an hour's worth of "general" slide board use will burn 748 calories. (This video shows a examples of how to use one.)