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What sports do you burn the most calories in?


Sport is a great way for those who want to get rid of hated kilos and put their body in order. But burning calories is far from the only value of such exercises, although their number can tell you something about how intensively you exercise. An important warning is that self-training does not guarantee success.

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03/13/2019 2019-03-13T00: 00: 00 469 sports health

What sports do you burn the most calories in?

Sport is a great way for those who want to get rid of hated kilos and put their body in order. And thanks to the 15 sports listed in this article, your figure will be slim and your body taut! Ready to train?

Everyone knows that in order to achieve sustainable weight loss, it is necessary to lead a healthy lifestyle, combining a balanced diet and regular exercise. But what kind of sport do you need to lose weight? What physical activity burns the most calories? Run? Bicycle riding? Swimming? If you are in search of the best sport for weight loss, this article will be very useful.

So, here are the 15 best physical activities:

  1. Skiing

The first sport in our ranking is skiing, which allows you to burn up to 1000 calories per hour. If you love mountains and snow and want to model your silhouette while admiring the beautiful snowy landscapes, cross-country skiing is ideal!

Of course, skiing is only suitable for the winter season, so if you do not live in a region with eternal snow, you will have to find another type of physical activity for a snowless period.

It's no secret that running is one of the best sports to lose weight and burn calories. In addition to mobilizing all the muscles of the body, running is considered the best cardio workout. To achieve a sophisticated silhouette, classes should be held regularly. Of course, it is recommended for beginners to start training from small distances and with a frequency of 1-2 times a week, then you can gradually increase this frequency to 3-4 times.

Running should be a pleasure, not a duty, so it’s important to find your rhythm and not get upset because of the complexity of the first workouts.

Squash is a sport with a racket and a ball that is practiced indoors. Thanks to squash, you can lose up to 820 calories per hour due to constant movement.

Squash is not only effective for weight loss, but also allows you to develop stamina, mindfulness and flexibility.

  1. Elliptical trainer

Classes on an elliptical trainer (one of the most popular equipment of fitness clubs) will allow you to form a beautiful body. The load on the muscles can be varied, which limits the risk of joint pain and injury.

  1. Rope jumping

Physical activity, combining two advantages: cardio load and weight loss. In addition, it is the cheapest and most affordable sport. Among other benefits, we can highlight the improvement in endurance and respiratory rate. The jump rope also allows you to use all the muscles of the body: calves, hips, abdominals, arms.

Before starting training, it is important to choose a sports equipment that matches your height and purchase comfortable sports shoes.

Have you had doubts about the effectiveness of rugby for weight loss? Do you think that it is suitable only for the development of muscles? You're wrong! Rugby is a sport that combines the effects of several physical activities: running, stretching and muscle building.

Another effective sport for weight loss and shaping the perfect figure. During physical activity, several muscle groups work: arms, legs and abdominals. Flexibility, dexterity and endurance also develop.

If you want to lose up to 700 calories per hour and at the same time are not afraid of heights, do not have problems with joints, rock climbing is ideal.

Observe safety precautions during training, otherwise you may be seriously injured.

Swimming can improve the silhouette and strengthen the muscles of the whole body. Whatever style of swimming you choose (breaststroke, cross, butterfly), any of them is effective for burning calories. Thanks to the pressure of the water, each movement becomes more difficult and, therefore, makes each muscle work harder. In addition to sculpting the body, this sport does not adversely affect the joints.

Boxing is a popular sport that develops muscle, stamina and maneuverability. During the training session, constant movement is required, which allows you to efficiently burn calories.

Cycling develops abdominal and leg muscles, as well as breathing and endurance.

At the initial stages, the distance and speed should be moderate, increase the frequency and time of the trip over time. Cycling is an ideal sport to lose weight (up to 600 calories per hour) and exercise without suffering.

Rowing involves about 80% of the muscles of the body, is an excellent cardio load, and also improves endurance.

Before starting rowing classes, you will need to take lessons from a trainer in order to learn the correct fit and technique. In addition, training requires significant physical effort, therefore, a preliminary consultation with a doctor is mandatory.

For training, you will need a special projectile - a step platform, you can do it in the gym or at home. During classes, the load goes not only to the feet, but also to the hands, the work of which should always be coordinated.

Weight lifting is a popular sport that allows you to develop muscle mass and burn calories. The number of calories lost depends on several criteria: the type of exercise, its intensity and frequency of repetitions. Before training, consult a trainer to consider these factors to obtain expected results.

Dance is a popular and effective form of physical activity for both men and women. Dancing classes have a double advantage: they allow you to lose weight (provided that you engage in intensive types of dancing) and have fun. Among the ideal dance styles for burning calories are salsa, belly dance and tap dance.

  1. Walking

It is well known that walking brings many health benefits! Walking does not require special equipment (except for good clothes and adapted shoes) and can be practiced every day.

In conclusion, it should be noted that the above types of physical activity have a significant effect on weight loss, but the diet is also of no small importance. Exercising alone is not enough to get rid of extra pounds. To quickly lose weight, it is important to combine regular exercise with a healthy and balanced diet. In short, the ideal solution for losing weight in the short term and maintaining a stable weight in the long term is to maintain a good balance between sports and diet.

You can more accurately calculate calories spent in sports, you can in our calorie calculator. It takes into account your weight and duration of classes.

Fast run

Running is one of the simplest types of physical activity available to a person, in particular due to the fact that you do not need to purchase any special equipment. From a technical point of view, you don’t even need shoes (however, the environment of the 21st century still assumes that you will wear shoes). Running at a speed of 12 kilometers per hour will allow you to burn more than a thousand calories in 60 minutes. However, it is worth noting that most people cannot run at high speed for a long period of time, since fast running requires serious energy and heavily loads your cardiovascular system. Therefore, it is best to combine short sprint races with a standard run.

Rope jumping

There is a good reason why the best boxers in the world jump rope to strengthen the muscles of the legs, as well as increase heart rate. Jumping rope can burn up to a thousand calories per hour, and this is a great workout for the whole body. Even a few minutes of such jumps will make you feel the increase in heart rate and burning in the lungs. What is the best thing about this exercise? You can execute it anywhere and anytime.

When it comes to martial arts, which allow you to burn a huge amount of calories, Taekwondo boasts a black belt in this discipline, allowing you to burn more than 900 calories per hour during training. Like wrestling or boxing, taekwondo is a set of self-defense exercises, a combat sport that originated in Korea more than two thousand years ago.

Active swimming

Most likely, you have heard that swimming, although it does not require much effort and is relatively affordable for almost everyone, regardless of age or health, burns many calories. Vigorous vigorous swimming will allow you to burn more than 800 calories per hour. In addition to this, he has therapeutic advantages, in addition, it is an excellent combination of cardio and strength training. And, of course, the advantage is that you are in the water.

Running up the stairs

Nothing burdens you during your workout like running up the stairs. This exercise is not only great for building muscle and improving your cardiovascular system, it also allows you to burn calories quickly and efficiently. You can burn about 800 calories in an hour. Running up the stairs significantly increases your heart rate, causing your lungs and heart to pump more blood and oxygen. This speeds up the process of burning calories, allowing you to achieve a better result than on a flat surface.


Even if you run relatively slowly, for example, at a speed of 8 kilometers per hour, which is slightly faster than brisk walking, running will allow you to burn many calories. In an hour of running at low speed, you can burn about 750 calories. Since during training you use almost all the muscles in your body, this allows you to effectively develop muscles, as well as improve the functioning of your cardiovascular system.

Many people believe that tennis is “athletic chess,” and yet it is a great way to burn calories. The reason is that during the match you will have to make sharp short jerks over short distances many times, which requires considerable effort. Tennis is difficult due to the fact that you need to constantly accelerate sharply and slow down in order to succeed.

Soccer flag

Since many people play flag football for fun, they often forget how effective this sport can be. With it, you can burn about 700 calories per hour. Yes, the field in this game is shorter than in the original football, however, fewer players take part in the match, so each of them will have to run more. Flag football combines a great full body workout and a great way to have a good time with friends.

If you want to learn how to play basketball well, you need to be able to move, and move very often. The game basically consists of fast intense races and high jumps for making a throw or blocking it. Players have to run around the court back and forth for an entire hour with virtually no breaks. These abrupt movements very much strain your body and force it to use all available energy reserves.

Roller skating

Rollerblading combines perfectly balanced cardio and strength training, while not exerting much strain on the knee joints. As with regular ice skating, inline skating forces you to use a large number of muscles at the same time. With an average intensity of riding, you can burn up to 700 calories in one hour.

Intensive aerobics

Jane Fonda is one of the many illustrative examples of how aerobics can be both fun and incredibly effective when it comes to burning calories and developing muscles. Intensive aerobic movements make your body muscles contract and relax at a high pace, but under constant control. And although aerobics is a pretty fun sport and offers you a wide range of exercises, its effect on the knee joints may be too strong for some people.

Like tennis, racquetball is a very intense form of physical activity, allowing the average adult to burn up to 600 calories per hour. You may not be aware of this, since only elderly people usually play racquetball in gyms, but if you try, you will immediately notice how intense this game is, largely because you practically do not have to relax .

If you take a backpack with you on a trip, you will get a constant tangible load in the open air. Thanks to the extra weight of your backpack, you can strengthen the muscles of both the upper and lower parts of your body. Cross-country travel also allows you to improve coordination and exercise those leg muscles that usually remain idle.

Water skiing

This water sport, which is balancing skiing when you are pulled by a boat, may look simple from the outside, but in reality it is very difficult. Part of the training is to take the right position, competent deviation back with the involvement of the muscles of the press and pressing the legs into the water. All the time you will strain the muscles of your arms and legs.

Rowing machine

Although rowing machines may seem outdated, they are slowly returning to gyms around the world. Rowing is an excellent workout for the whole body, which is not too high in intensity, but at the same time burns a lot of calories without harming the joints. To row, you will have to use both the upper and lower parts of the body, which is great for burning calories and for developing various muscle groups.

What is the secret to success?

Sport makes a person’s heart much more resilient and trained, which can help you live longer. But if you just want to lose weight, we suggest first talking to your doctor about what is a healthy weight for you, and working on eliminating sugar and large portions of fatty foods from your diet.

However, tracking calories burned per hour is a good indicator of how intense a particular exercise is. Mayo Clinic, based on studies published by National Institutes of Health, lists 36 popular exercises that are best at burning calories.

Things to do?

This list contains sports, starting with the least intense, with the approximate number of calories burned per hour for a person of average build, indicated for each type of activity.

Keep in mind that the numbers given here are very approximate. In addition, just because the exercise burns calories faster does not mean that this is the best option. The most effective exercise is one that you like enough to get up every morning and conduct classes regularly and with joy.