Workouts that burn a lot of calories

If your goal is to lose fat or simply burn off the energy you’ve built up over the week, not all workouts are equal. Some activities burn hundreds more calories per hour than others. Below are six ways to get moving where the hourly figures speak for themselves—and it’s worth choosing one you truly enjoy.

Workouts that really turn up the heat

The basic principle is simple: the more large muscle groups you use at once, the higher your heart rate and the longer you can maintain the pace, the more calories you burn. That’s why activities that work your legs and torso simultaneously and leave you breathless within the first quarter of an hour come first in the list below.

The figures naturally depend on body weight and intensity—someone weighing 60 kilograms burns fewer calories than someone weighing 90 kilograms. The figures below are hourly averages for a healthy adult.

The most effective workouts for burning calories

Boxing—about 800 calories per hour

Boxing is a serious calorie burner. An hour’s workout burns around 800 calories on average, while the techniques you learn work your arms, legs, abs and mind—you need to keep thinking tactically throughout. The sport is just as suitable for women as it is for men, and the key is combining footwork and punches at the same time. You can buy boxing gloves online or in a shop, but you don’t need to get them for your first workout. See whether you really enjoy it first—only then is it worth buying your own.

Tennis—about 700 calories per hour

Tennis is almost in the same league as boxing. An hour of play burns about 700 calories as you sprint short distances, stop, hit the ball and set off again—classic interval training without formally doing an interval workout. Doubles is more fun, but singles burns more calories because you have to cover the whole court.

Cross-country skiing—about 600 calories per hour

A winter classic. An hour of cross-country skiing burns about 600 calories and works practically your whole body—your arms push, your legs glide and your abs keep you balanced. In Estonia, it all depends on the snow. In a snowy winter, you can ski on a trail near home or in the forest; in milder winters, you’ll need to head somewhere with artificial snow. Honestly, this is one of the few times when spending twenty minutes outside in the cold, sweaty under your shirt, is a good sign.

Golf—about 400 calories per hour

Golf might not look particularly demanding at first, but walking the course (rather than riding in a cart) burns about 400 calories per hour. There’s plenty of walking and plenty of swings, and the fresh air does you good. A big part of the appeal is that you can play with friends and burn calories along the way—it doesn’t feel like a workout. Days like these make it easiest to keep up an active routine.

Bowling—about 300 calories per hour

This may surprise you: an hour of bowling burns about 300 calories. It’s not the highest figure, but considering that bowling is more of a social activity than a sport, it’s a respectable amount. Book a lane, invite your friends and you won’t even notice that you’re moving more than you did during the entire previous workday at the office.

Running—over 1000 calories per hour

We’ve saved the biggest calorie burner for last. An hour of running burns over 1000 calories—almost two meals’ worth of energy. Regular running also improves endurance, cardiovascular health and stamina for all other activities. Grab some running shoes and head out for a run in nature or run on a treadmill. If you’re a beginner, alternating walking and running is enough—you don’t have to be a hero in your first month.

Practical tips before you choose

A high calorie burn isn’t the only thing that matters. If you choose an activity you hate, you’ll give it up within a couple of weeks and get nowhere. Above all, choose something you’ll look forward to doing again.

• Start with two sessions a week, not five. Consistency beats intensity.
• Mix activities: each week, go for one run, play one ball sport and take one gentler outing. Your body will recover better.
• Food and sleep do half the work. It’s easier to burn calories when you get seven to eight hours of sleep.
• Buy quality footwear before anything else—especially for running and tennis. This is the one piece of equipment where cutting corners comes at the expense of your health.

FAQ: workouts and calorie burning

Should you do the same activity every day?

Preferably not. Your body needs recovery, and working the same muscle groups every day will lead to injury sooner or later. Switch activities or take a day off.

Does burning more calories automatically mean losing weight?

No. You burn calories during a workout, but it’s easy to eat them back. To lose weight, you need to be in a calorie deficit over the week—your diet does half the work.

What’s best for a beginner?

Walking and gentle jogging. Bowling and golf are good social options if you want to get moving without it feeling like “sport.” Boxing and tennis require more technique—start with a group class or a private lesson.

Exercise is good for you. Choose an activity you truly love and move for the joy of it—you’ll burn calories along the way.

Author:Turg.Fitness

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