Healthy adults need two hours and 30 minutes of moderate-intensity aerobic activity daily. You also need at least two muscle-strengthening sessions a week, which builds stronger goals and burns calories. Understanding which activities burn the most calories can help you plan your aerobic and weightlifting program.
Aerobic Sports Activities
Sports activities are a good way to burn calories without feeling as though exercise is a chore. Contact your community center to learn about sports leagues in your area. Football burns 584 calories an hour for a 160-lb. person. The higher your weight, the more calories you burn. For example, instead of burning 584 calories with football, a 200-lb. person burns 728 calories an hour, according to the Mayo Clinic.
Racquetball burns 511 calories an hour for a 160-lb. person and 637 calories for a 200-lb. person. Playing basketball is another option, burning 584 calories an hour for a 160-lb. person and 728 calories for a 200-lb. person.
Aerobic Classes
If you enjoy organized classes, several activities burn high amounts of calories. For example, high-impact aerobics burns 511 calories an hour for a 160-lb. person and 637 calories for a 200-lb. person. Another option is tae kwon do, which burns 730 calories an hour for a 160-lb. person and 910 calories for a 200-lb. person. Aerobic classes are offered through community centers and local gyms.
Gym and Home Activities
Several activities burn high amounts of calories. For example, running on a treadmill or outside at a pace of 8 mph burns 986 calories an hour for a 160-lb. person and 1,229 calories for a 200-lb. person. Another option is cross-country skiing. At the gym, use a cross-country skiing machine, or you can visit a ski area to accomplish this exercise outdoors. Burn 511 calories an hour for a 160-lb. person and 637 calories for a 200-lb. person, the Mayo Clinic says.
Lifting Weights
Lifting weights doesn't just burn calories during your weight lifting session. You continue to burn more calories over the course of the day, which helps you maintain and lose weight. Lifting free weights burns 219 calories for a 160-lb. person and 273 calories an hour for a 200-lb. person.
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