Top 10 Ways to Scorch the Most Calories
running shoes scortch calories

When you’re looking for an exercise routine that will work for you, there are a lot of things to consider. Like:

Will you actually ever do said exercise? (Here’s how to guarantee that you’ll exercise regularly, AND actually start loving and looking forward to it.)

Are there any injuries or physical limitations that make certain forms of exercise unadvisable? Like knee pain perhaps (if so, check this out)

What goals are you looking to achieve from your exercise? (Here’s how to make sure you achieve them)

Do you prefer to workout at the gym? At home (then do this)? Outside (Yessss, DO IT!!!)?

How much time do you have to workout? (Here’s how to make every second of it count )

If you want to maximize your time, energy and efforts when exercising to lose weight and strengthen your heart, knowing which exercises burn the most calories per hour can help you make workout choices that are efficient and effective to reach your goals (provided you’ll actually get off the couch and do them of course, so make sure you choose exercises that you’ll enjoy – and bring a friend for added commitment security!)

The Mayo Clinic has compiled research published by the National Institute of Health to determine which popular forms of exercise rank the highest in terms of energy expenditure (i.e. calories burned) in one hour.

The calorie impacts of each exercise were calculated based on their performance by an average 200 pound person for one hour. But, of course, exact figures will vary across different body types, body mass indexes, ages, genders, intensity levels and other factors.

At the end of the day, though, it’s important that you choose a form of exercise that fits your body, your lifestyle and your preferences. The more you enjoy it, the more likely you’ll do it regularly, which is key to getting real and lasting results.

Top 10 Popular Exercises for Burning Calories


10. Rollerblading

683 calories burned per hour

Rollerblading is a great low-impact cardio workout that helps to firm up the lower body, increase endurance, improve coordination and balance. It also gets you out into the elements for some fresh air, mental and emotional unwinding, and some sun-sourced vitamin D.

9. Basketball

728 calories burned per hour

Basketball builds endurance, agility, strength, coordination and speed. And the added social elements of teamwork and competition are fun motivators to keep you going. Join a league or organize a regular weekly game with friends to make sure you do it regularly.

8. Flag Football

728 calories burned per hour

All that running, sprinting, tumbling and tossing – minus the tackling and concussions of tackle football – make this sport a great way to stay in shape while having fun and spending time with friends. Like basketball, flag football improves endurance, agility, strength, coordination, balance and speed.

7. Singles Tennis

728 calories burned per hour

With no partner on court with you, you’re running the distance (back and forth, that is) to hold your own in this game. Tennis is a fun calorie-torching sport that increases your aerobic capacities, metabolic functioning, muscle tone, strength and agility. Regular tennis playing helps to increase bone density and lower blood pressure.

6. Running 5MPHrunning women

755 calories burned per hour

A moderate 5 miles per hour run can burn some major calories, as well as bring other benefits. The Journal of the American College of Cardiology found that regular runners experience benefits such as longer life expectancy, less heart disease, stronger joints, more muscular tone in the core and lower body, and psychological and emotional benefits. If your knees are up to it, you can gradually train yourself to run for longer distances and faster speeds.

5. Stair Climbing

819 calories burned per hour

Speedy stair climbing has all the benefits of running, but tones and strengthens the lower body and core muscles even more effectively. The upward climb shapes up your buns, back of the legs and calves, while also challenging your abs and your entire body by forcing you to fight against gravity and balance on a steep and unsteady surface.

4. Swimming laps

892 calories burned per hourswimming lanes

For people with joint pain or injuries, swimming may be an excellent option. Swimming is low impact and gentler on the knees and joints, as the body is working in a weightless environment. Swimming is one of the lowest impact sports of all aerobic methods, substantially lowering risks of injury.

Swimming can burn a large number of calories and help with both fat loss and total-body muscle toning, working all the body’s main muscle groups and improving fitness and athletic performance. The common free-style stroke works well, but its best to also incorporate a variety of other strokes into your water workout to place an emphasis on different muscle groups while also changing the intensity to burn more calories.

3. Taekwondo

937 calories burned per hour

Taekwondo is an intense total body workout that doesn’t only shred muscle tone, shrink fat, boost strength, power, stamina, flexibility and reaction time, but also enhances self-discipline, focus, confidence and stress relief. Find a reputable Taekwondo studio with classes or personal training sessions that you can attend every week.

2. Sprinting

1074 calories burned per hour

Running at a fast pace of around 8 miles per hour over distance is an efficient way to burn a lot of calories in a shorter amount of time. Build your running pace and distance up gradually over time by training regularly. Regular runners experience benefits such as longer life expectancy, less heart disease, stronger joints, more muscular tone in the core and lower body, and psychological and emotional benefits. This type of exercise isn’t ideal for people with knee problems.

1. Jumping Rope

1074 calories burned per hour

Not just for little pig-tailed girls and champion boxers, jumping rope is a great way to capitalize on your cardio time. According to Science Daily, “this aerobic exercise consumes about 0.1 calories per jump. Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile.”

Studies have found that jumping rope isn’t just one of the most efficient ways to burn up the most calories in the least amount of time, but is also a superior form of exercise when it comes to toning muscle, burning fat, and controlling appetite. Find out how jumping could be the most effective cardio exercise for weight loss here!


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