7 popular exercises that won’t burn as many calories as you think

Fact-checked by Nick Blackmer

• Many low-intensity exercises improve strength, flexibility, and balance, but burn fewer calories because they slow your pace and limit cardiovascular demand.

• Calorie burn is increased by adding intensity, resistance, incline, or aerobic intervals that increase your heart rate and work larger muscle groups.

• Modifying your workouts by changing weights, intervals, or terrain can increase your calorie burn while maintaining the benefits of your favorite activity.

There are several popular exercises that, while good for you, don’t necessarily burn the calories you need. Here are the top 7 exercises that won’t give you the calorie-burning workout you’re looking for, and what you can do instead.

1. Yoga

According to Joseph R. Fribic, M.D., Doctor of Physical Therapy and Clinical Assistant Professor of Physical Therapy at Lebanon Valley College, yoga can improve mobility, posture, and balance because it primarily focuses on flexibility, mindfulness, stress reduction, and breathing.

Movements are performed at a slow to moderate pace, and the emphasis is on control and coordination rather than getting your heart rate up. Because of this, most yoga styles burn fewer calories than high-intensity training, Hribick says.

Actual calories burned: A traditional yoga class burns 180 to 250 calories per hour, Fribic said.

What to try instead: If you’re looking to burn calories, Fribic says taking a faster-paced power yoga, Bikram yoga, or yoga/cardio hybrid class can increase your calorie burn. Another option is mobility flow using weights or kettlebell sequences, says Michelle McDonald, CSCS, a certified strength and conditioning specialist and founder of Wonder Woman. This increases the load and intensity, but still challenges balance and core strength.

2. Pilates

Pilates improves core strength, posture, spinal stability and muscular endurance, Fribic says. However, many mat or light reformer sessions involve controlled, low-impact, low-intensity movements, which limits the number of calories you actually burn.

Actual calories burned: A typical mat Pilates class burns about 170 to 250 calories per hour, Fribic says.

What to try instead: Try a dynamic Reformer Pilates circuit, or Pilates with short cardio intervals like jumping rope or high-knee jogging between sets. “This allows you to burn more calories while maintaining the focus of Pilates’ strength and alignment,” says Hribick.

3. Tai Chi

Tai chi involves slow, flowing sequences that promote balance, coordination, flexibility, and mind-body awareness, Fribic says. Tai Chi movements are controlled and have minimal impact on the joints. That makes it valuable physical activity for older adults and those recovering from an injury, he says.

Actual calories burned: Fribic said tai chi typically burns about 200 to 275 calories per hour.

What to try instead: If higher calorie burn is your goal, Hribick suggests low-impact aerobic dancing, which burns 350 to 450 calories per hour, or light kickboxing, which burns 500 calories per hour.

4. Walking

Walking is a common form of exercise that benefits joint health, mood, and circulation, says Hribick. “However, when walking at a steady pace on level ground, the calorie burn is lower than expected.”

Actual calories burned: Walking at a moderate pace burns about 200 to 300 calories per hour, according to Fribook.

What to try instead: If you love walking but want to burn more calories, incline walking or hiking are great options, says Hribick. A Stanford University study showed that walking on a 5% grade increases your energy expenditure by about 52% (i.e., you burn about 450 to 500 calories per hour).

5.Oval shape

Although elliptical workouts often feel difficult, unless the resistance, incline, or pace is high, the actual calorie burn may be lower than expected, Fribic says. However, the elliptical is a great low-impact exercise for improving cardiovascular fitness and joint health.

Actual calories burned: Moderate exercise on the elliptical typically burns about 350 to 450 calories per hour, Elivik says.

What to try instead: To burn more calories with this exercise, Hribick added, you should increase the resistance on the machine, add intervals, and use your upper body to recruit more muscle groups and increase your heart rate by pushing and pulling the handles.

6. Barre

According to MacDonald, barre classes are good for stability and muscular endurance. But light loads and isometric holds don’t meaningfully tax the large muscles that drive energy expenditure, she says.

Actual calories burned: Barre classes typically burn 200 to 300 calories per hour, McDonald said.

What to try instead: McDonald suggests trying a hybrid bar-to-bench workout that combines controlled movements with dumbbells and cables. This allows for a full-body workout and increases the afterburn effect.

7. Casual Pickleball or Tennis

Most people think that playing pickleball or tennis burns a lot of calories, but McDonald says that short games and frequent breaks can reduce the number of calories you burn. But you’ll be moving in multiple directions and interacting with other people, each with their own benefits, she says.

Actual calories burned: Casual pickleball or tennis, with frequent breaks and hydration, burns about 160 to 200 calories per hour, McDonald says.

What to try instead: Instead, she suggests rucking with friends or walking through rugged terrain with a heavy backpack. McDonald said Luck has the agility and sustained heart rate needed for court play.

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