When it comes to burning calories, some exercises are more effective than others. Knowing which activities burn the most calories can help you maximize your workout and reach your fitness goals faster. In this article, we will look at the exercises and activities that burn the most calories per hour based on a person weighing 150 pounds. Understanding how many calories different exercises burn can help you plan your workout routine and burn more calories.
High Calorie Burning Activities
Here are some of the top calorie-burning activities:
Running
Running is one of the best exercises for burning calories quickly. At a 10 minute per mile pace, a 150 pound person can burn around 861 calories per hour. The faster you run, the more calories you’ll burn. High intensity sprint intervals can burn over 1,000 calories per hour.
Swimming Laps
Swimming at a vigorous pace burns calories quickly. Swimming freestyle laps at a fast clip can burn 753 calories per hour for a 150 pound person. The more vigorously you swim, the more calories you’ll torch.
Jumping Rope
Jumping rope is a tremendously effective calorie-burning exercise. At a moderate pace of 100 skips per minute, a 150 pound person can burn around 861 calories per hour. Jumping rope vigorously can burn over 1,000 calories per hour.
Rowing
Rowing on a rowing machine at a vigorous pace can burn 753 calories per hour. Rowing uses all the major muscle groups and is an efficient total body calorie burner.
Stair Climbing
Climbing stairs is an excellent calorie-burning exercise. At a brisk pace, a 150 pound person can burn around 694 calories per hour. Using a stair climber machine can allow you to climb for longer and burn even more calories.
Moderate Calorie Burning Activities
In addition to high intensity exercises, moderate intensity activities can also burn a significant number of calories over time. Here are some examples:
Brisk Walking
Brisk walking at 4.5 mph can burn around 573 calories per hour for a 150 pound person. It’s an easy activity you can do anywhere and burn calories.
Cycling
Bicycling at a moderate pace (12-14 mph) can burn around 498 calories per hour. Riding at a brisk pace or including hills can help you burn even more calories.
Elliptical
Using an elliptical trainer vigorously can burn around 753 calories per hour. It provides a solid cardio workout while being lower impact on your joints.
HIIT Workouts
High Intensity Interval Training (HIIT) workouts alternate short bursts of intense exercise with recovery periods. These interval workouts can burn over 500 calories per hour.
Strength Training
Lifting weights at a vigorous pace can burn around 298 calories per hour. Including strength training in your routine boosts your metabolism and helps you burn more calories.
Everyday Activities
You can also burn calories through everyday activities. Here are the estimated calories burned per hour:
| Activity | Calories Burned Per Hour |
|---|---|
| House Cleaning | 298 |
| Playing Sports | 382 |
| Gardening | 298 |
| Dancing | 382 |
| Walking the Dog | 246 |
How to Burn More Calories
Here are some tips to help you burn more calories through exercise:
- Engage in vigorous cardio like running, swimming, jumping rope, or stair climbing
- Include HIIT workouts for maximum calorie burn
- Try active sports like basketball, tennis, soccer, and volleyball
- Incorporate strength training days to build metabolism-boosting muscle
- Increase your intensity and pace over time to keep burning more calories
- Pay attention to your form – proper form allows you to work out harder and longer
How to Track Calories Burned
Tracking your calories burned during exercise can help motivate you to push yourself harder to reach your goals. Here are some tips for tracking calories burned:
- Use a heart rate monitor – many estimate calories burned based on your heart rate
- Try a wearable fitness tracker to track exercise and calories burned
- Use a workout app or website that allows you to log your exercises
- Track your pace, distance, time, and other metrics to estimate burn
- Pay attention to how hard you are breathing and sweating as a gauge of intensity
Conclusion
When it comes to burning calories through exercise, activities that engage large muscle groups like running, swimming, jumping rope, rowing, and stair climbing burn the most calories per hour. HIIT workouts and active sports are also excellent calorie burners. Paying attention to intensity, proper form, heart rate, and tracking your progress can help ensure you are maximizing your calorie burn. Knowing which exercises burn the most calories can help you get the most out of your workouts.