If you’re wanting to drop the pounds it’s best to know what foods to eat, but also which exercises are most effective in burning calories. A variety of factors, including metabolism, physical fitness, and weight, impact how many calories a person burns when working out, and while there can be no guarantee that you will burn the average amount per exercise, below are a few workouts to try out:

According to Livestrong, Sprint intervals are great because sprinting burns a large amount of calories during a short time frame. The one big pro about sprinting is that a person who weighs 155 pounds and runs at a pace of 7.5 miles can burn as much as 465 calories in just 30 minutes.

The publication also notes that swimming is a great workout when it comes to shedding the pounds, and if someone of the same weight is doing butterfly for 30 minutes then they can burn 409 calories. Breaststroke burns slightly less, with 372 calories in 30 minutes. Swimming also reduces the impact stress on your body and builds endurance and muscle strength, while giving your heart a workout.

Boxers usually train with ropes because it’s a whole body workout, helps with coordination like footwork, and also elevates the heart rate. According to Reader’s Digest, fitness expert Chris Ryan recommends jumping rope exercises and says that after an hour of doing so, you could burn upwards of 1,074 calories.

Running up stairs will also help you burn upwards of 819 calories (per 200-pound person) per hour. Although your speed, the height of the stairs, and the number of steps you take will influence this. And Cycling is a low impact exercise that is still high intensity and will burn around 600 calories an hour.

You don’t always have to do something quite so strenuous though because according to Business Insider, one hour of Hatha yoga can burn 288 calories (on a 200-pound person), and even fun activities like bowling will burn 273 calories an hour.

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