Kilojoule-Crushing Workout Guide Trainers Want You Doing

Exercise and kilojoule burn often go hand in hand, especially for people keen to make the most of their workout time or support weight loss. The reality is that not all forms of movement use the same amount of energy. Intensity, duration and even your unique body composition all influence how many kilojoules you burn in a session.

It also helps to remember that exercise is only one part of the picture. Food choices lay the foundation for your health, fuel your workouts and support recovery. The kilojoules burned during exercise are just one side of the energy-balance equation, while a well-balanced diet supplies the nutrients your body needs to repair and rebuild.

With that in mind, here is what experts say about the exercises that tend to burn the most kilojoules, why they are effective and how they may fit into your routine.

What exercises burn the most kilojoules?

Running

Running is one of the best kilojoule burners out there,” says personal trainer Daniel Saltos. An average person can burn roughly 500 to 1,000 kilojoules in an hour of running. “Speed, pace and endurance are all factors that can impact this range. But running uses every muscle group in the body, allowing you to burn more kilojoules.”

For context, you need to burn about 3,500 kilojoules to lose around 0.45 kg of body weight, though that process is always influenced by diet and overall lifestyle.

Swimming

Swimming is a low-impact workout that also targets multiple muscle groups. “In just 30 minutes of swimming, an average person can burn 200 to 300 kilojoules,” Saltos says. Swimming also supports cardiovascular health, builds endurance and increases strength, which makes regular pool time a powerful all-round fitness choice as well as an efficient kilojoule burner.

Cycling

There is nothing like an evening bike ride when the weather is warm and it doubles as a solid workout. A long, steady ride can burn roughly 500 to 700 kilojoules in an hour, Saltos says. “If you want to up the intensity with intervals of sprinting on a stationary bike for 20 seconds and resting or slowing down for 10 seconds, then you can burn 500 to 700 kilojoules in about half of that time,” he notes.

High-Intensity interval training (HIIT)

If intensity is the goal, HIIT delivers. These workouts alternate bursts of hard effort with short recovery periods. “There are so many versions of HIIT, but traditional Tabata involves pushing yourself for 20 seconds and resting for 10 seconds for eight rounds or four minutes,” Saltos says. Because the heart rate stays elevated, you burn more kilojoules in less time. “On average, a person will burn 400 to 600 kilojoules in 30 minutes,” he says.

Some popular HIIT moves include:

• Mountain climbers - “Mountain climbers are a high-intensity exercise, which is great for kilojoule burning,” says Pilates instructor Melissa Bentivoglio. “This exercise engages multiple muscle groups, including the core, arms and legs, making it a great full-body workout.” Adding them to a routine raises heart rate and builds endurance.
• Plank to pike - “This combination of strength and cardio training helps build lean muscle mass while burning fat,” Bentivoglio says. Start in a plank, then lift the hips into an inverted V. Keep the legs straight, feel the stretch, then return to plank with control. “Repeat, focusing on core engagement and breathing. Start with a few reps, increasing gradually,” she adds. “This exercise is great for working your core, shoulders and upper body and can be performed on a mat or other stable surface.”
• Jumping rope - This playground favourite is also a serious cardiovascular workout. “Jumping rope is great for strengthening the lower and upper body while improving endurance and cardiovascular fitness,” Saltos says. It also challenges coordination because the brain has to stay in sync with the movement. Skipping can burn around 600 to 1,000 kilojoules in an hour, depending on pace and technique.

Strength training

Strength training is one of the most efficient ways to boost kilojoule burn. “One hour of strength training can burn 300 to 400 kilojoules on average, but you’ll continue to burn more kilojoules throughout the day because of the EPOC effect,” Saltos says. The EPOC (excess post-exercise oxygen consumption) effect is the rise in metabolism after a session as the body uses oxygen to repair and restore muscles.

Trainer Luke Zocchi adds that compound leg movements are especially powerful. “[Compound movements] recruit multiple muscles in one movement, which in turn is going to burn more kilojoules and the biggest muscle group in the body that burns the most kilojoules is the legs,” he says. “So anything that involves leg movement, you will be on the right path. My top three are squats, deadlifts and thrusters.”

He suggests starting with bodyweight squats and other simple patterns, then progressing to handheld weights and barbells as strength and confidence grow.

Boxing

Not only is boxing a great way to release pent-up energy, it also helps improve balance, boost endurance and strengthen the upper body and core. “Boxing helps you get a good kilojoule burn, too, with the average person burning about 500 to 800 kilojoules in an hour session,” Saltos says.

Rowing

The pushing and pulling motion of rowing targets multiple muscle groups, including the arms, core and back, which helps increase kilojoule burn. “An hour of rowing will burn 400 to 600 kilojoules on average,” Saltos says. If you do not live near a body of water, a rowing machine at home or in the gym can offer the same benefits.

Calisthenics

Calisthenics includes compound exercises and strength-based movements performed rhythmically, using body weight for resistance. Corrective exercise specialist and nutrition coach Patricia Greaves says a 30-minute session of calisthenics can burn between 140 and 200 kilojoules, depending on body weight and intensity.

“Compound exercises such as push-ups, bodyweight squats, planks and mountain climbers challenge your upper and lower body and core muscles and get your heart rate up,” Greaves says. To try a simple calisthenics circuit, perform each of the four movements Greaves recommends for one minute, then rest for one minute. Repeat the sequence three times and you will work up a sweat.

Sprint interval training (SIT)

“Sprint interval training is similar to HIIT in that it involves short bursts of intense activity, around 30 seconds,” Greaves says. “The difference is the level of intensity is even greater for a SIT workout, allowing for a longer period for recovery between each exercise.”

Greaves suggests cycling, running, lifting or jumping for 30 seconds at maximum effort, then resting for three minutes and repeating the same exercise five times. “The goal is to put forth an all-out effort into the activity to promote kilojoule burn during and post-workout,” she says. “A 15-minute SIT workout can burn 100 to 200 kilojoules.”

To add an extra challenge, she recommends adding a push-up in the middle of each effort interval.

Short box jumps

“These explosive and repetitive movements will increase your heart rate and your cardiovascular wellness,” Bentivoglio says. “The exercise also helps to improve your lung capacity and oxygen consumption.” Short box jumps are just that – a squat jump onto a sturdy box or platform at a height that feels safe and manageable. Keep your core engaged and your back straight, Bentivoglio adds. Keeping your chin lifted and your sternum lengthened helps further engage your core while your lower body works. Start with 30 to 60 seconds of jumps and build up as your strength and confidence improve

What burns more kilojoules: cardio vs. weight training?

“Cardio and weight training both burn kilojoules and support weight loss. However, each has its unique benefits,” Bentivoglio says. Cardio is helpful for burning energy during the session, improving heart health and boosting endurance, while weight training helps increase muscle mass, which can lift your metabolism and help you burn more kilojoules at rest. For most people, a balanced routine that includes both cardio and strength work is the most effective approach for weight loss and long-term health.

What factors impact the amount of kilojoules burn?

A kilojoule is a unit of energy used to measure weight change. To lose about half a kilo (roughly one pound), you need to burn around 3,500 kilojoules more than you take in over time. How easily you burn kilojoules depends on factors such as age, height, body composition and the intensity, duration and pace of your workouts.

“If you’re 60 and less mobile, then you’re not as agile and able to reach as high an intensity during a workout as if you were 18,” Saltos says. Intensity matters. How quickly you move between sets, how hard you are working and how high your heart rate climbs all influence how much energy your body uses.

Duration and pace also play a role. For example, “Walking can burn up to 300 to 500 kilojoules in an hour, whereas running can burn that same amount in about half the time,” Saltos explains. Walking for a longer period will also burn more kilojoules than a quick 10-minute stroll, even at the same pace.

How to burn more kilojoules while working out

Although the number of kilojoules burned in a day varies from person to person, there are reliable ways to increase your energy burn during exercise. Saltos recommends keeping an eye on your heart rate.

“An elevated heart rate is your body’s physical response to pumping more blood. This requires more oxygen and energy, resulting in more kilojoules burned,” Saltos says. Increasing the intensity of your workout and trimming your rest breaks can help keep your heart rate up. “If you usually rest for one minute between sets, try 30 to 45 seconds instead,” he suggests.

You can also get more out of each session by focusing on compound exercises. “Compound movements use multiple muscle groups at once,” Saltos says. “If you do a biceps curl, this will only target a single muscle. A chin-up, on the other hand, uses the biceps, back and core muscles, so you’ll burn more kilojoules.”

Zocchi adds that one of the simplest ways to burn more is to minimise how much time you spend sitting still. “For example, if you’re lifting weights and would normally have a 60-second rest between sets, you could have an active rest where you do jump rope. You will burn way more kilojoules in a session,” he says. “That works well if your main goal is burning kilojoules. If your goal is to build strength, you should keep the full 60-second rest so you are ready for your next set.”

Does diet matter when it comes to burning kilojoules?

Exercise is important for burning kilojoules and supporting overall health, but diet plays an equally important role in reaching your goals. You cannot out-train a poor diet. The food you eat provides the fuel your body needs to perform during workouts, recover afterwards and function well through the day. Without solid nutrition, even the most intense training will struggle to deliver results.

When it comes to burning kilojoules, it is not just about eating less. A well-balanced way of eating that includes a mix of lean proteins, healthy fats and complex carbohydrates can help you maintain energy levels, support muscle recovery and keep your metabolism working efficiently.

Food is also nourishment, not just fuel. Your body needs a wide range of vitamins, minerals and other nutrients to stay strong. Skipping meals or slashing kilojoules may seem like a quick fix, but it can slow your metabolism, drain your energy and make it harder to stick to your exercise routine. A more helpful approach is to build a sustainable pattern of eating that supports your activity level and overall wellbeing.

In the end, diet and exercise work best together. Movement helps you burn kilojoules and build strength, while nutrition gives your body the tools it needs to perform and repair. Pairing an active lifestyle with thoughtful food choices sets you up for long-term progress without extreme measures or restrictive diets.

Speak with your GP or healthcare provider before making any sudden changes to your diet.

How can I measure the number of kilojoules I burn?

Tracking how many kilojoules you take in is hard enough and working out how many you burn can feel even trickier. While there are general estimates for how much different exercises use, several factors influence how many kilojoules each person burns during a workout and across the day. “Two people doing identical activities will burn different amounts of kilojoules due to the differences in their biometric data,” Greaves says.

Many fitness trackers and smartphone apps estimate kilojoules burned. Zocchi recommends sticking with one device or method to keep your data consistent. “If you are always measuring your kilojoule burn from a session with the same piece of equipment, you can keep track of which sessions you burn more kilojoules because your [measurement] standard is the same,” he says. “If you change devices for different sessions, you are going to get different readings and the data is unclear because it’s not apples for apples.”

Tracking kilojoules burned can be useful, but it is important not to become overly fixated on the numbers. Obsessing over kilojoule burn can start to affect mental health, turning exercise into a source of stress rather than a way to feel good and stay healthy.

The bottom line

If there is only time for 10 minutes of movement in a day, it is still better than none. “Everyone is fixated on kilojoules burned during exercise, but the kilojoules you burn during that one hour at the gym only account for 10% of the kilojoules you burn in a day,” Saltos says. Some data suggest that regular movement throughout the day may be even more important for overall health. One study found that short bursts of activity under 10 minutes improved markers such as cardiometabolic health and body composition.

Look for chances to build more movement into daily life, such as parking further from the supermarket, standing while working or taking the stairs instead of the lift. “This will make a huge difference in how many kilojoules you burn,” Saltos says.

While it can be tempting to focus only on cardio, strength training or any exercise that builds muscle helps increase kilojoule burn over time, Zocchi adds. “Your body actually burns more kilojoules just by having lean muscle,” he says. “For your muscles to survive, your body will burn more kilojoules without even doing a workout, so I would do a mixture of both.”

—Additional reporting by Nicol Natale