Top 10 Calorie Burning Exercises

Calories are units of energy. In order to shred a pound, you need to burn about 3500 calories. The best way to lose a pound is to monitor your calorie intake vs calorie output with foods you eat and exercise.

Here are the top 10 highest calorie burning exercises:

I. Running

At an 8 mph pace, you can burn about 725-1100 calories per hour, while at 9 mph you can burn about 820-1230 calories per hour, depending on your weight.

II. Jumping Rope

On average, you can burn about 660-1000 calories jumping rope at a fast pace.

III. HIIT: High-Intensity Interval Training

HIIT is a workout that includes series of short bursts of high-energy activities such as push-ups, squats, burpees, and jumps, then followed by intervals of small recovery periods. With HIIT, you can burn about 550-1000 calories per hour.

IV. Martial Arts

Some of the most popular martial arts includes Mixed Martial Arts, Jiu-jitsu, Kung Fu, Muay Thai, Krav Maga, Tae Kwon Do, Judo, Karate, and Boxing. You can burn anywhere from 400-1100 calories per hour sparring depending on the martial arts and how good your partner is.

V. Rock Climbing

You can burn about 450-900 calories per hour rock climbing.

VI. Swimming

You can burn 300-700 calories per hour swimming laps.

VII. Rowing 

You can burn 600-1000 calories per hour rowing.

VIII. Bicycling

You can burn about 400-860 calories from biking leisurely to vigorously, respectively.

IX. Climbing Stairs

You can burn 500-800 calories climbing stairs.

X. Incline Workouts

You can increase the number of calories burned by doing some of these activities uphill. For instance, running and bicycling uphill will increase calories burned by 100 to 400 calories!

The more vigorous the pace, the more you burn. Estimate ranges are for a 120lb female and a 180lb male. Happy workouts!

“Take care of your body. It’s the only place you have to live.”  – Jim Rohn.

Interesting Calorie Facts:

  • It is not so difficult calculating calories if you know that:
    • One gram of carbohydrates = four calories
    • One gram of protein= four calories
    • One gram of alcohol = seven calories
    • One gram of fat = nine calories
  • There are many “zero” or “negative-calorie” foods such as berries, celery, and cucumbers.
  • If you sleep 8 hours, you burn about 300-800 calories while you sleep.

What are some of your favorite workouts?


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