Which exercises burn the most calories?

There is no easy answer to this question, although there are certain types of exercises that allow us to burn more calories. It depends on several factors, such as the exerciser's characteristics (weight, metabolism, oxygen consumption, physical condition, etc.), exercise intensity, and environmental conditions in which the exercise is performed (temperature, humidity, floor, etc.).

This spring-summer season is when, in the northern hemisphere, many people get concerned about losing weight more quickly. But to lose weight, you must create a negative energy balance, meaning that you must expend more calories than those you consume.

The body expends calories for all its vital functions and to keep its organs functioning properly. Therefore, the more active a person is, the more calories that person will burn.

Losing weight requires discipline and persistence. A healthy, balanced diet is the basis and the most critical factor, but regular physical activity can add that necessary push to achieve weight goals. Without combining both variables, it is difficult to reach the purpose.


Which strategy should be preferred?

Before citing the studies that define the ranking of the exercises, it’s important to remember that these are usually based on reference individuals, such as a 75 kg man who practices sports for an hour at a moderate intensity.

The intensity of each workout will make a difference in the results. And if you don't know the adequate intensity for you, you should consult a professional to do a physical evaluation and to teach you how to measure your heart rate, among other values. This is in fact a very important step: professional counseling, especially covering physical condition and nutrition. Knowing better what to do will prevent you from harming yourself and help you achieve optimal results.

It's preferable to practice regularly an activity in which you burn fewer calories than choosing one that burns a lot of energy, but you practice it without any intensity or regularity. The fight against a sedentary lifestyle should be the primary goal, and if you manage to do it daily, with moderate intensity, you will come out as a winner.


A study

The Mayo Clinic analyzed data from the US National Institutes of Health and compared the caloric expenditure of the 30 most common sports. And since people who weigh more expend more energy than thinner people, each result represents an example of a person weighing 72 kg and then another weighing 90 kg and relates to one hour of training in each sport.


Get to know the ranking:

  1. Running at an advanced pace (12km/h)
  2. Jumping rope
  3. Soccer
  4. Taekwondo
  5. Swimming at an advanced pace
  6. Running upstairs and on other steep paths
  7. Running (8km/h)
  8. Tennis
  9. Climbing
  10. Basketball
  11. In-line Skating
  12. High pace aerobics
  13. Ice Skating
  14. Rowing machine
  15. Moderate pace swimming
  16. Water aerobics
  17. Kayak
  18. Weight training
  19. Elliptical trainer
  20. Low impact aerobics
  21. Fast-paced walking (5km/h)
  22. Power Yoga
  23. Volleyball
  24. Bicycle (less than 16km/hour)
  25. Canoeing
  26. Tai Chi
  27. Ballroom Dancing
  28. Bowling
  29. Slow walking (3km/hour)
  30. Hatha Yoga


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