Exercise is essential for many reasons, but particularly when it comes to burning calories.

The top calorie-burning exercise has been revealed. Engaging in physical activities that burn calories is essential for weight management, heart health, and overall wellness. They promote weight loss by creating a calorie deficit, reduce the risk of chronic diseases, and enhance physical and mental health.

The United States has an estimated 64.19 million gym memberships, the most of any country. California has the most health and fitness gyms in the U.S. with 5,123, while Wyoming has the least health and fitness gyms in the U.S. with 81, according to Gymdesk.

Whether you’re a gym newbie or a seasoned pro, figuring out the most effective workouts can be challenging. To help, weight loss experts at ZAVA have unveiled the exercises that burn the most calories, reports Surrey Live.

Exercises that burn the most calories

Rank

Exercise

Calories (Kcal) burned per 10 min (Male)

Calories (Kcal) burned per 10 min (Female)

1

Running curved treadmill, 7.0 to 7.9 mph

184

155

=2

Skipping

168

142

=2

Rowing – stationary

168

142

=2

Shuttle running

168

142

=2

High-intensity interval exercises (HIIT)

168

142

3

Bicycling – stationary

165

139

=4

Ski ergometer

161

135

=4

Slide board exercise

161

135

5

Kettlebell swings

150

126

6

Therapeutic exercise ball, Fitball exercise

145

122

=7

Stair climber

142

120

=7

Boxing, simulated boxing round, exercise

142

120

=8

Elliptical trainer

138

116

=8

Jumping rope – Digi-Jump Machine

138

116

=8

Impulse Training System

138

116

9

Pound

130

109

10

Aerobic dance

122

103

The fitness gurus at ZAVA have crunched the numbers and found that running on a curved treadmill at 7-7.9mph is the top calorie-burning exercise, torching 184 calories for men and 155 for women in just 10 minutes. This speed hits the ‘sweet spot’, as slowing down to 4-4.9mph can decrease the calorie burn by an average of 77.

It might come as a surprise, but curved treadmills outperform flat treadmills in terms of benefits. The key lies in their self-powered design, which simulates a more natural running experience, boosts calorie burn, and more effectively engages muscles like glutes, hamstrings, and calves while being gentler on the joints.

Sharing the second spot with a burn rate of 168 calories for men and 142 for women in 10 minutes are skipping, shuttle running, high-intensity interval training (HIIT), and rowing on a machine. Jump rope workouts are a fantastic way to incinerate calories with minimal gear, and you can easily do them at home with just a rope – 168 calories gone in 10 minutes for men and 142 for women.

With this adaptable exercise, you can get your heart racing, build muscle and strength, boost endurance, and even improve balance and coordination. Jumping rope is a fantastic workout for all ages and has been proven to enhance bone density. A 2015 study involving women aged 25-50 found that those who jumped rope twice daily saw significant improvements in hip bone density after just eight weeks.

Rowing is another calorie-burning powerhouse, torching 168 calories in 10 minutes for men and 142 for women. This full-body workout enhances heart health, endurance, muscle strength, and can even correct posture.

High-intensity interval training (HIIT) burns an equivalent amount of calories. This regimen involves short bursts of intense exercise and can be performed solo or in classes, featuring moves like burpees, mountain climbers, and squat jumps.

Research shows that HIIT workouts elevate your metabolic rate post-exercise. They also increase your VO2 max – the maximum volume of oxygen your body can utilize during exercise, which is a reliable measure of aerobic capacity.

Shuttle runs are equally effective, burning 168 calories in 10 minutes for men and 142 for women. Popular among athletes and fitness enthusiasts, shuttle runs enhance acceleration, deceleration, speed, and aerobic health. The 20m shuttle run, also known as the beep test, is often used to assess physical fitness for demanding jobs, serving as an indicator of VO2 max.

While yoga and Pilates are fan favorites, they’re not the top calorie burners. In 10 minutes, men burn 35 and 43 calories, respectively, and women shed 30 and 36. Despite their lower calorie-burning stats, these workouts are cherished for their ability to enhance core strength, flexibility, and mental well-being.

Remember, what works for one may not work for another. If you have any fitness-related queries, don’t hesitate to consult your doctor.

What if you ditched the fitness trackers, vision boards and personal bests and focused on how moving your body feels instead?

Exercise physiologist David Creel, PhD, explains what somatic movement is and how applying somatic principles to your workout benefits your mind and body.

What are somatic exercises?

Somatic movement is a mindfulness method you can apply to physical activity. A somatic workout doesn’t focus on form, goals or competition. It revolves around how your body feels. Somatic movement and stretching are about being present in the moment, listening to your body and practicing focused, intentional movements.

Types of somatic workouts, stretching and movement

Dr. Creel says that some types of exercise have somatic methods built into them, such as:

• Yoga. Yoga is a practice with Hindu, Jain and Buddhist origins. It aims to bring the body and mind into unity. Western, secular yoga practices may or may not be somatic.
• Dance. Dance classes tend to focus on form and choreography. But “dancing like nobody’s watching” can be somatic.
• Aikido. Like many martial arts, Aikido is a discipline that requires body awareness, body control and mindful presence. Meditation and breathwork are also part of Aikido.
• Tai chi. Tai chi has been used in traditional Chinese medicine (TCM) for centuries. The goal (flowing from one movement to the next) can be harder than it looks.
• Qigong. Like tai chi, qigong is rooted in TCM. The slow, mindful flow from pose to pose — and careful breathing patterns — keep you grounded in the moment.
• Pilates. Whether Pilates is somatic depends on the approach. Somatic Pilates focuses on body awareness and experience. Traditional Pilates is more goal-oriented.

Those are some of the most common somatic exercises and stretches. But almost any movement can be somatic. Dr. Creel, for example, made his morning bike ride to work somatic. Instead of thinking about how fast he was going or how to push himself further, he looked inward.

“I thought about how my legs felt as they moved,” he shares. “I focused on how my feet were grounded on the pedals and energy seemed to flow to them. I noticed my quads contracting as I pushed the pedals down and how my hamstrings felt pulling them back up. And I paid attention to my breathing.”

Benefits of somatic workouts

There’s very little research on the health benefits of somatic exercises. The research that does exist has a narrow focus, looking only at specific types or schools of somatic movement.

Thankfully, there’s lots of research on the benefits of physical activity for everything from your heart health to your memory. Ditto for mindfulness and the many exercises we’ve mentioned here.

Dr. Creel explains seven potential benefits of somatic movement.

1. Improves balance, strength and flexibility

Like any other fitness practice, somatic exercise can improve your physical health. They may:

• Lengthen and strengthen muscles
• Improve posture
• Promote flexibility and joint mobility
• Ease chronic pain

2. Enhances body awareness

Somatic movement and stretching support proprioception, an understanding of where your body is — and how it moves — in space. It’s crucial for balance and coordination. It can also dim as we get older. Practicing somatic movement may help you stay agile and active longer.

3. Relieves stress

Exercise is a mood booster. It releases happy hormones like serotonin, dopamine and endorphins. At the same time, it reduces the level of stress hormones in your body. The result is a clearer, sharper mind and a boosted mood.

And getting out of the house to exercise with other people? That can be great for your mental health, too.

4. Supports healing from trauma

Trauma can make you feel uncomfortable in (or disassociated from) your body. Somatic movement techniques like yoga can be a gentle way to reconnect.

Dr. Creel recommends working with a trauma-informed instructor alongside a therapist who specializes in trauma. Together, these interventions may help you process any feelings that surface while also respecting your boundaries.

5. Enhances mindfulness

According to Dr. Creel, if you learn how to move mindfully, you can practice mindfulness in other areas of life, too. For example:

• Mindful eating can help you create a healthier relationship with food and your body image.
• Practicing mindfulness in relationships can strengthen your connection with your partner and make you a better listener.
• Mindfulness can help you understand your spending habits without judgment or shame. This insight can help you be more aware of (and thoughtful about) your finances.

6. Grows with you

Whether you’re 4, 47 or 104, there’s a somatic exercise out there for you. And your current fitness level is a great place to start. Just check with your provider beforehand. And if you’re feeling a little extra creaky or something hurts, stop or adjust your workout as needed.

You don’t have to be great at the exercises you do. You just have to have fun.

“If you focus on how unfit you are, you’re setting yourself up to be discouraged and unhappy,” Dr. Creel warns. “Somatic movement is about taking some of that pressure away.”

7. Offers spiritual connection

Dr. Creel says somatic movement encourages exploration, reflection and acceptance. That can translate into a deep sense of spiritual connection. Your practice doesn’t have to involve a spiritual component. But the potential is there, if you want it.

Final thoughts

Anybody can apply somatic methods to their fitness routine. But some have used its principles to develop specific somatic workout methods, schools and styles. If you’re looking for a somatic exercise instructor, Dr. Creel suggests choosing someone who has specialized training in somatic movement along with:

1. Holding a certification through the American College of Sports Medicine (ACSM) or the American Council of Exercise (ACE)
2. Experience working with people with your medical history and needs

It’s important to find the right fit, so walk away if you aren’t comfortable with a studio, class or instructor. The beauty of somatic movement is that you can always do it yourself. You just have to (literally) put your mind to it.

We all know that exercise is important for overall health, but should our workout routine change as we get older?

TODAY.com previously spoke with Dr. Eric Topol, a top cardiologist and longevity researcher, about his science-backed strategies to age healthier from his book “Super Agers: An Evidence-Based Approach to Longevity.”

Regular exercise is one of the most effective tools to promote healthy aging and prevent age-related diseases like heart disease and cancer, Topol said.

One type of exercise in particular may help slow down how fast our bodies age and keep us feeling fit and strong.

Cardiologist tip of the day: Strength train at least 3 times a week

As a cardiologist, Topol says he was always a fan of aerobic exercise. Over the decades, he focused on heart rate-boosting activities like running and cycling, while skipping strength and resistance training. “That was a mistake,” Topol explained.

After researching the benefits of strength training for healthy aging, Topol changed his approach to working out and added this type of exercise to his workout routine.

“If I’m going to be old, I’d rather be strong and old,” Topol quipped.

Topol, now 70, does at least one hour of resistance and strength training three times a week, or 30 minutes of training, four to five times a week. “I’m more fit and stronger than I can ever remember, just by doing that for over a year now,” Topol says.

Why it matters

As we age, we start to lose muscle mass and strength, with the most significant declines happening after the age of 50, according to Topol.

Regular strength training can help maintain muscle mass and improve bone density, all while promoting mobility and balance, which reduces the risk of falls (the leading cause of injury among adults over 65.)

A 2022 systematic review found that resistance training was linked with a lower risk of death from all causes.

Despite the wealth of evidence of the benefits of strength training, only one in four adults in the U.S. report meeting the Physical Activity Guidelines for Americans, which recommends muscle-strengthening activity at least two times per week.

How to get started

If you don’t already have a strength training routine, don’t sweat it. “It’s never too late,” added Topol.

Beginners can start with bodyweight exercises, which require no equipment or gym membership. These include squats, lunges, push-ups, sit-ups, squats, and lunges, wall-sits, and planks, explained Topol.

Once you’re comfortable, add in light weights, starting with 5-pound dumbbells. Try to find a full-body routine that works the major muscles in the upper body, lower body, and core.

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.