Running is a top calorie-burning exercise and one of the easiest activities to participate in if you are in good health. Basically you need a good pair of running shoes and some comfortable clothing to start running. It offers the same benefits as other cardiovascular exercise, including increased aerobic capacity, reduced cholesterol, positive changes to body composition and improved heart health, but it also increases your chance of injury. Other exercises offer similar calorie-burning results to running and can be used as an alternative.
Running
If you weigh 155 lbs. and run at 6 mph, or a 10-minute mile, you burn 704 calories in an hour's time. If you weigh 205 lbs., you burn 931 calories. If you run at 7.5 mph, or an 8-minute mile, you burn 880 calories at 155 lbs. and 1,163 calories at 205 lbs. Cross-country running burns 633 calories for a 155-lb. person and 838 for a 205-lb. person. Team practice running on a track burns 704 calories per hour for a 155-lb. person and 931 for someone weighing 205.
Jumping Rope
An intense and thorough aerobic workout, jumping rope burns 720 calories per hour for a 150-lb. person. If you weigh less than 150, you burn fewer calories. If you weigh more, you burn more. In addition, your quadriceps, biceps and triceps get a workout with jumping rope. More calories are burned with the single rep jump when both feet touch the ground simultaneously and lift back up immediately without a rest.
Cross-Country Skiing and Rowing
Cross-country skiing also is an intense aerobic workout, burning at least 720 calories per hour for a 150-lb. person. Because your clothing is heavier in winter and when you are outside skiing, your body temperature increases, burning even more calories. Rowing a real canoe can burn 760 calories per hour for a 150-lb. person, while the gym rower burns 75 to 80 percent of those calories.
Other High Calorie-Burning Activities
Other popular activities compete with running for calorie burning per hour. Playing competitive soccer burns 704 calories per hour for a 155-lb. person, while engaging in a game of squash burns 844. Swimming laps with the freestyle stroke at a fast pace burns 704 calories for a 155-lb. person, as does swimming the breaststroke. Moderate skin diving burns 880 calories if you weigh 155 lbs.
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