Which Exercises Burn The Most Calories?

Which Exercises Burn The Most Calories?

Staff Writer
7 minute read

Which Exercises Burn The Most Calories?

You may have heard about the benefits of exercise, but do you know which exercises burn the most calories? Find out here!

What is MET?

Understanding MET, or metabolic equivalent, is necessary before you can compare activities based on how many calories they burn. Every form of exercise has a MET, which measures the energy required to execute it. The MET is calculated based on how much oxygen, in milliliters per kilogram of body weight, is used during a given activity. The energy required to remain still is approximately equal to one MET. The Compendium of Physical Activities, a tool supplied by The American College of Sports Medicine, has the MET for over 800 different activities.

The capacity to burn calories grows as the MET value of an exercise rises. Your body needs more oxygen to execute more strenuous exercises—including everything from sprinting to lifting weights to washing dishes—or more effort from you. Therefore, as the MET increases, the amount of calories burned does as well. Also, due to the afterburn effect, exercising more intensely causes you to burn more calories immediately following your workout.

What factors determine how many calories I will burn?

How many calories a person burns at various intensities of exercise depends on several variables, including your weight and rate of metabolism. There are a variety of factors that can affect how many calories you really burn during an exercise. A person's body weight, body fat percentage, age, level of physical fitness, genetics, and even the environment in which they exercise can affect how many calories they burn.

It's difficult to predict how many calories someone will burn while running or engaging in other exercises. Since everyone has a unique body and metabolism, the number of calories burned will be slightly different for everyone. 

Which exercises burn the most calories?

While any exercise is good for burning fat, building muscle, and improving your overall fitness levels, some burn more calories than others. Some of the most popular high-calorie burning exercises include:

Rowing - 816 calories per hour

Rowing has many advantages, and you don't have to be a competitive rower to enjoy them! Ergometers, which are another name for rowing machines, put both your upper and lower bodies to use with each stroke. Because of this, your muscles will become stronger and more toned, and your endurance will increase. Additionally, rowing has some unexpected advantages for your heart and lungs. 

Rowing uses the following muscle groups: quadriceps, calves, glutes, pecs, arms, stomach muscles, and obliques. Rowing burns a lot of calories and is an excellent workout for all activity levels, as you can fully control the movement and tempo of the exercise.

Jumping Rope - 802 calories per hour

Jumping rope is a terrific full-body workout for adults as well as children. Along with strengthening your muscles and enhancing your cardiovascular system, it will also boost weight loss by burning a ton of calories. Plus, it’s a lot of fun! People everywhere are substituting this entertaining exercise for their regular cardio exercises because all you need is a jump rope and a pair of running shoes. Jumping rope is a great exercise to increase your cardiovascular fitness. 

When jumping rope, your heart rate and respiratory rate rise as a result of the greater demand for blood and oxygen placed on your working muscles when you repeatedly jump for an extended length of time. This allows you to exercise for longer periods of time by gradually strengthening your heart and expanding your lung capacity. Jumping rope requires the use of muscles in your upper body, lower body, and abdominals, as well as your legs, thighs, and buttocks.

Indoor cycling - 952 calories per hour

Indoor cycling is a great way to burn fat, strengthen your heart, and increase your muscle endurance. Plus, your legs will get an amazing workout. By the end of a session, you will also have a consistent supply of endorphins, which are happy hormones. 

Indoor cycling is a particular form of stationary biking that uses a unique bike to simulate riding a bicycle outside. Modern indoor cycling workouts range from solitary rides at home or on the cardio room floor to group lessons in gyms and dedicated cycling studios.

Kickboxing - 700 calories per hour

Kickboxing mixes martial arts moves with brisk cardio. This intense workout challenges athletes of all levels. Kickboxing is a great way to build stamina, enhance coordination and flexibility, and burn calories while gaining lean muscle. 

Cardio kickboxing classes are led by an accomplished instructor who performs choreographed punches, kicks, and knee strikes to the beat of upbeat music. Combinations used in cardio kickboxing include punches like jabs, crosses, hooks, uppercuts, knee bumps, forward kicks, kicks to the head, and sidekicks.

Cardio kickboxing is a noncontact exercise, despite its name. Every punch and kick is launched into the air or onto fighting pads. It is a vigorous exercise that can burn a lot of calories in an hour.

Swimming - 680 calories per hour

All body types benefit greatly from swimming, which is a full-body, low-impact exercise. Swimming has several advantages, such as lowering stress, enhancing strength, and promoting heart health. Anyone with arthritis, multiple sclerosis, osteoporosis, or joint issues can swim because it is a low-impact workout. It is also a safe workout due to the mild resistance provided by the water.

Swimming is a great way to work your entire body. Plus, it helps you burn a lot of excess calories. Almost every muscle in your body is used while you swim. You pull yourself through the water using your core and the muscles in your arms, shoulders, and chest. When you kick, your hamstrings, quadriceps, calves, and glutes are all engaged. Swimming is a fantastic all-around exercise that tones muscles and improves strength and endurance.

Cross-country skiing - 850 calories per hour

Cross-country skiing, one of the best Nordic sports, requires navigating mountainous, snow-covered terrain, with the majority of the time relying purely on your body's strength and stride rather than the gravity employed when going downhill skiing. Cross-country skiing can be an effective type of physical fitness because you work out your entire body. Nordic skiing simultaneously works each region's "pulling" and "pushing" muscles while providing a lower-body and upper-body workout. You get a great workout because you must use your momentum to navigate the terrain. Even muscles that don't appear to be working are actively involved in the body's coordination and balance.

If you are looking to get in shape quickly, engaging in exercises that burn a lot of calories will help you get in shape faster. When you are able to burn more calories each day than you take in, you have a higher chance of losing weight. You can choose the exercises to assist you in losing weight based on the number of calories you will burn.

Another excellent way to boost your health and lose weight is by combining an exercise program with a healthy eating plan. Clean Eatz Kitchen can help with this! By fueling your body with healthy meals, you can ensure you are getting all of the nutrients you require for optimal health. At Clean Eatz Kitchen, we have a variety of meal plans to choose from. We combine the freshest ingredients to ensure your meals are not only nutritious but they are delicious too. You select your meal plan, and we deliver ready-to-eat meals right to your door! 

If you are ready to get in shape and experience the best health of your life, contact Clean Eatz Kitchen today!

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