When it comes to losing weight, calories are the crucial factor. By eating fewer calories and burning more, you can create a calorie deficit and lose weight. All movement burns calories, but some exercises burn more allowing you lose weight more quickly. The number of calories you burn in exercise depends on how much you weigh and the intensity of your workout. However, resources such as Harvard Medical School and the Mayo Clinic provide calorie burn on various exercises.
Equipment Exercises
The Harvard Medical School health publication ranks the stationary bike as the best for burning calories using a gym machine. It reports that one hour of vigorous riding burns 630 calories in people who weigh 125 pounds up to 932 calories in people who weigh 185 pounds. People who weigh more will burn more. The ski machine and elliptical rank second and third, burning 540 to 844 calories during a one-hour workout. MayoClinic.com reports that the rowing machine burns 511 calories an hour in people who weigh 160 pounds and 763 calories in people who weigh 240 pounds, making it an effective workout option as well.
Gym Classes
High-impact step aerobics is second only to stationary bicycle riding among gym exercises on the Harvard Medical School's health report. A one-hour session burns 600 and 888 calories in people weighing 125 and 185 pounds respectively. Gym classes that focus on calisthenics or boot camp exercises burn 480 to 710 calories per hour. MayoClinic.com reports that traditional high-impact aerobics is also effective, burning 511 to 763 calories per hour in people weighing 160 to 240 pounds.
Outdoor Exercise
Regular bicycling also ranks high for calorie burn. According to Harvard Medical School's health publication, cycling for an hour at 20 mph burns 990 to 1,466 calories in individuals weighing 125 to 185 pounds. Running a six-minute mile pace burns the same calories as rigorous bicycling. Cycling and running that fast is challenging. Fortunately, even at slower paces, those activities burn calories. Cycling between 14 and 16 miles per hour burns 600 to 888 calories and running at an 11.5-minute mile pace burns 540 to 800 calories per hour.
Sports
Exercise doesn't have to be a chore. Many sports burn calories, such as basketball, which burns 480 to 710 calories per hour in players who weigh 125 to 185 pounds. Racquetball burns 600 to 888 calories, while singles tennis burns 420 to 622 calories an hour. MayoClinic.com adds touch and flag football to its list of cardio sports, burning 1,168 to 1,744 calories per hour in people who weigh 160 to 240 pounds.
Fun Activities
Recreational activities are not only fun, but can burn calories and help you lose weight as well. Inline skating tops MayoClinic.com's list, burning 913 to 1,363 an hour in people weighing 160 to 240 pounds respectively. Hiking burns more than 438 to 654 per hour. The ascending phase of rock climbing burns up to 976 calories per hour in a 185 pound person, according to Harvard's health publication. Winter activities such as ice skating and cross-country skiing burn 420 to 719 calories per hour in people weighing 125 to 185 pounds.
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