If you exercise to burn calories so you can lose weight, there are numerous exercises you can perform. Some exercises, however, burn more calories than others in the same amount of time. If you are juggling family, work and other responsibilities and do not have much time to work out, these are the exercises you should pick.
Playing sports is a fun and effective way to exercise to burn calories. Sports such as basketball are excellent choices because they involve a lot of jumping and hard running. According to the textbook “Sports and Exercise Nutrition,” you will burn more than 600 calories per hour while playing basketball if you weigh 170 pounds.
If you are recovering from an injury or suffer from joint pain, cycling is a relatively safe calorie-burning exercise because it does not stress your bones and joints as much as other exercises for which your feet repeatedly contact the ground. If you weigh 170 pounds, you will burn about 300 calories at a slow pace and more than 700 at an extremely fast pace.
Rope jumping is an effective calorie-burning exercise that can be completed from almost anywhere. You can burn 150 calories or more in just 15 minutes if you weigh more than 150 pounds and perform about 120 jumps per minute.
Running is one of the most popular calorie-burning exercises. You probably see people running for exercise every day if you live in an urban area. Even at a slow pace, you will burn about 600 calories per hour if you weigh between 160 and 170 pounds, according to “Sports and Exercise Nutrition.” If you run at a moderate or fast pace, you can burn more than 1,000 calories per hour.
If you live in a cold climate, your choices for outdoor activities may be limited. However, cross-country skiing is an effective calorie-burning exercise that can only be performed in cold weather. Depending on whether the snow is hard or soft, skiing burns nearly as many calories as running for the same intensity level.
Like cycling, swimming is a low-impact exercise that will not stress your bones and joints as much as basketball, rope jumping or running. If you weigh 170 pounds and swim for 30 minutes, you will burn about 400 calories, depending on what swimming stroke you use.
Not only will you burn calories while you lift weights, but you will also gain muscle mass which raises your metabolism. This will help you burn more calories while you are not exercising. If you weigh about 170 pounds, you will burn between 400 and 500 calories per hour while you lift weights.
- Sports and Exercise Nutrition; William D. McArdle, et al.
- Shape Fit: Cardio Exercise to Burn Major Calories