Locations:
Search IconSearch

16 Ways to Burn Calories: Which Is Best for You?

How well 16 activities boost weight loss + heart health

Bathroom scale surrounded by various exercise recommendations

If you’ve hit a weight plateau, exercise can help you torch extra calories and reduce stress on your heart and blood vessels. But a realistic goal is critical. For example, if you try to lose one pound a week through exercise, you’ll need to burn 500 extra calories every day.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

“For many people, that’s too aggressive a goal and, as the chart below shows, very time-consuming,” says Erik Van Iterson, PhD, Director of Cardiac Rehabilitation. “It’s more sustainable to burn 250 extra calories through exercise while cutting 250 extra calories from diet every day.”

To learn how long your workout should be, choose your favorite activity below and factor in your weight.

Advertisement

Learn more about our editorial process.

Health Library
Cardiovascular Endurance

Related Articles

Small bowl of plain oatmeal, with spoon in it
August 5, 2025/Nutrition
Is Oatmeal as Healthy as You Think?

It’s hard to beat the benefits of oats, but be cautious of sugared-up instant oatmeal options

Plate of roasted Brussels sprouts
August 1, 2025/Nutrition
Are Brussels Sprouts Good for You?

They may not be your favorite veggie, but they’re packed with disease-fighting nutrients and tasty when roasted

Chopsticks picking up bite of seaweed from a plate
July 31, 2025/Nutrition
5 Reasons To Make Seaweed Part of Your Meals

Mineral-rich seaweed is good for your heart, digestion, muscles and more

Glass jar of nutritional yeast with wooden spoon in it
July 29, 2025/Nutrition
4 Ways Nutritional Yeast Is Good for You

Nondairy, cheesy-tasting nutritional yeast (aka ‘nooch’) is a rich source of vitamin B12 and other good-for-you nutrients

Bowl of peas
July 28, 2025/Nutrition
7 Reasons To Give Peas a Chance

Green peas are high in fiber and protein, which support your digestive system, heart and eyesight

Riced cauliflower in a bowl, with cauliflower florets on cutting board
July 15, 2025/Diet, Food & Fitness
5 Health Benefits of Cauliflower

High in antioxidants and vitamins B9, C and K, cauliflower helps fight illness, strengthens bones, and protects your liver and gut

Person holding a wooden bowl of celery sticks
June 23, 2025/Nutrition
6 Health Benefits of Celery

Nutrients, antioxidants and water in celery help your heart and gut while keeping you hydrated

Close-up of popcorn
June 11, 2025/Diet, Food & Fitness
7 Health Benefits of Popcorn

When popped right, its nutrients can help protect against obesity, cancer, heart disease and dementia

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad