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Top 50 Calorie Burning Activities Revealed

Top 50 Calorie Burning Activities Revealed

If you are trying to lose weight then you will likely already know that diet and exercise is the best approach.

While there is plenty of information available on which diet you should choose, there is less information available on which exercise or activity is best.

Of course, any exercise is better than no exercise at all, but there are certainly activities that are more effective at burning calories than others.

According to Forza Supplements, who measured the calorie burning effectiveness of 50 of our most popular sports and activities, the following are your best option if weight loss is your goal.

Top Calorie Burning Activities

The top calorie burning activity was boxing, which burns 800 calories per hour. Second was squash, and third was rowing.

Boxing was the number one choice as it is not only an intense form of interval training, but it also engages multiple muscle groups.

Squash is a better option than other racquet sports, as the rallies tend to last longer and there is less break between points too.

The research found that running on a road was more effective than running on a treadmill, with 614 calories burnt running on a road compared to just 580 on a treadmill.

Your choice of stroke when swimming can impact the number of calories burnt, with the front crawl burning 680 calories, with the breast stroke burning just 408 calories.

Team sports like rugby and football are good options, but the increased physicality of rugby meant that you can burn slightly more calories, 614 compared to 612. Other team sports like hockey (478), basketball (475) and tennis (470), were less effective.

At the gym, for those who performed various exercises, such as cardio alongside weights were able to burn 590 calories per hour. Those who stuck to a weights-only workout were only able to burn off 380 calories.

Finally, cricket (272), golf (236), and table tennis (204) were some of the least effective for calorie burning, but are still a much better option than doing no exercise at all.

Remember the health benefits of exercise are proven, so even if weight loss is not your goal you should still perform regular exercise.

The Top 50 Calorie Burning Activities (in Full)

This list looks at the number of calories burnt per hour by a person who weighed 11 stone or 70 kg.

  1. Boxing – 800 calories burned in an hour
  2. Squash – 748
  3. Rowing (on a lake or river) – 740
  4. Road running at a fast or medium past – 700
  5. Swimming – front crawl or butterfly – 680
  6. Rugby – 614
  7. Football – 612
  8. Road cycling fast – 604
  9. Gym exercise (weights and cardio) – 590
  10. Running on a treadmill – 580
  11. Hockey – 478
  12. Basketball – 475
  13. Tennis – 470
  14. Rowing machine – 440
  15. Breaststroke or backstroke – 408
  16. Vigorous walking with a backpack – 406
  17. Weights at gym – 340
  18. Pilates – 320
  19. Ballroom dancing fast; quick-step, Charleston – 306
  20. Snorkelling – 274
  21. Cricket – 272
  22. Skateboarding – 270
  23. On piste downhill skiing – 270
  24. Trampolining – 252
  25. Volleyball – 240
  26. Badminton – 238
  27. Golf – 236
  28. DIY; sanding, painting, sawing – 235
  29. Walking to work – 207
  30. Gardening – 206
  31. Table tennis – 204
  32. Horse riding – 202
  33. Sex for a man – 200
  34. Yoga – 200
  35. Fishing from a riverbank (standing) – 200
  36. Volleyball – 198
  37. Sex for a woman – 138
  38. Walking the dog – 136
  39. Ballroom dancing slow; waltz – 135
  40. Household chores; dusting, vacuuming, ironing – 102
  41. Bird watching – 101
  42. Playing the piano – 100
  43. Washing dishes – 88
  44. Shopping – 86
  45. Cooking – 69
  46. Driving a car – 68
  47. Having a bath – 35
  48. Typing – 34
  49. Watching TV standing up – 20
  50. Watching TV on the sofa – 0

So, which activity do you fancy? Will it help you to achieve your weight loss goals?

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