In our quest for fitness and well-being, understanding how different activities contribute to our calorie burn is crucial. Whether you’re aiming to shed a few pounds, maintain a healthy weight, or simply stay active, knowing which activities offer the most bang for your buck in terms of calorie expenditure can make a significant difference. This comprehensive guide provides insights into various activities and their corresponding hourly calorie burn rates for the average adult.
| No. | Activity | Calories Burned per Hour (for 155 lbs/70 kg person) |
|---|---|---|
| 1. | Aerobics | 422 calories |
| 2. | Archery | 211 calories |
| 3. | Badminton | 352 calories |
| 4. | Ballet | 281 calories |
| 5. | Ballroom Dancing | 281 calories |
| 6. | Basketball (vigorous) | 563 calories |
| 7. | Bowling | 140 calories |
| 8. | Bouldering | 563 calories |
| 9. | Boxing (sparring) | 704 calories |
| 10. | Calisthenics | 563 calories |
| 11. | Canoe Polo | 704 calories |
| 12. | Canoeing | 352 calories |
| 13. | Capoeira | 704 calories |
| 14. | Circuit Training | 704 calories |
| 15. | Cleaning (vigorous) | 352 calories |
| 16. | Cross-country Skiing (vigorous) | 704 calories |
| 17. | CrossFit | 563 calories |
| 18. | Cycling (12-14 mph / 19-22.5 km/h) | 563 calories |
| 19. | Cycling (16-19 mph / 25.5-30.5 km/h) | 844 calories |
| 20. | Dancing (high impact) | 422 calories |
| 21. | Disc Golf | 281 calories |
| 22. | Downhill Skiing | 563 calories |
| 23. | Fencing | 563 calories |
| 24. | Fishing (standing) | 211 calories |
| 25. | Frisbee | 211 calories |
| 26. | Gardening (vigorous) | 281 calories |
| 27. | Geocaching | 211 calories |
| 28. | Golf (carrying clubs) | 281 calories |
| 29. | High-Intensity Interval Training (HIIT) | 563 calories |
| 30. | Hiking (moderate) | 422 calories |
| 31. | Horseback Riding | 281 calories |
| 32. | Horseback Riding (galloping) | 704 calories |
| 33. | Ice Hockey | 563 calories |
| 34. | Ice Skating | 422 calories |
| 35. | Ice Skating (competitive) | 563 calories |
| 36. | Jazzercise | 422 calories |
| 37. | Jiu-Jitsu | 704 calories |
| 38. | Juggling | 211 calories |
| 39. | Jump Rope | 704 calories |
| 40. | Jumping Jacks | 563 calories |
| 41. | Jumping on a Trampoline | 422 calories |
| 42. | Jumping Rope (vigorous) | 844 calories |
| 43. | Karate | 704 calories |
| 44. | Kayaking | 422 calories |
| 45. | Kickboxing | 704 calories |
| 46. | Kickboxing (bag punching) | 704 calories |
| 47. | Kite Flying | 140 calories |
| 48. | Kiteboarding | 563 calories |
| 49. | Lacrosse (vigorous) | 563 calories |
| 50. | Martial Arts (vigorous) | 563 calories |
| 51. | Modern Dance | 422 calories |
| 52. | Mountain Biking | 563 calories |
| 53. | Muay Thai | 704 calories |
| 54. | Orienteering | 563 calories |
| 55. | Paddleboarding | 422 calories |
| 56. | Parkour | 563 calories |
| 57. | Pilates | 281 calories |
| 58. | Rock Climbing (indoor) | 563 calories |
| 59. | Rock Climbing (outdoor) | 844 calories |
| 60. | Rollerblading/Roller Skating | 563 calories |
| 61. | Rowing (moderate) | 563 calories |
| 62. | Rugby (vigorous) | 704 calories |
| 63. | Running (5 mph / 8 km/h) | 563 calories |
| 64. | Running (8 mph / 13 km/h) | 844 calories |
| 65. | Sailing | 352 calories |
| 66. | Scuba Diving | 422 calories |
| 67. | Skateboarding | 281 calories |
| 68. | Skateboarding (vigorous) | 352 calories |
| 69. | Skiing (cross-country) | 563 calories |
| 70. | Skiing (downhill) | 422 calories |
| 71. | Skiing (vigorous) | 563 calories |
| 72. | Slacklining | 352 calories |
| 73. | Sledding/Tobogganing | 422 calories |
| 74. | Snorkeling | 281 calories |
| 75. | Soccer (vigorous) | 563 calories |
| 76. | Softball/Baseball (casual) | 211 calories |
| 77. | Softball/Baseball (competitive) | 352 calories |
| 78. | Squash | 704 calories |
| 79. | Stationary Biking (moderate intensity) | 422 calories |
| 80. | Stair Climbing | 563 calories |
| 81. | Surfing | 281 calories |
| 82. | Swimming (freestyle, fast) | 844 calories |
| 83. | Swimming (butterfly stroke) | 844 calories |
| 84. | Swimming (vigorous) | 704 calories |
| 85. | Table Tennis | 281 calories |
| 86. | Tai Chi | 211 calories |
| 87. | Tennis (singles) | 422 calories |
| 88. | Tennis (doubles) | 352 calories |
| 89. | Track and Field (general) | 563 calories |
| 90. | Trampoline | 352 calories |
| 91. | Ultimate Frisbee | 563 calories |
| 92. | Volleyball (vigorous) | 422 calories |
| 93. | Walking (3.5 mph / 5.6 km/h) | 224 calories |
| 94. | Water Aerobics | 422 calories |
| 95. | Water Polo | 704 calories |
| 96. | Weightlifting (vigorous) | 281 calories |
| 97. | Windsurfing | 422 calories |
| 98. | Windsurfing (vigorous) | 563 calories |
| 99.. | Yoga | 281 calories |
| 100. | Zumba | 422 calories |
As you can see from the table, the number of calories burned per hour can vary significantly depending on the type and intensity of the activity. From brisk walking to intense weightlifting sessions, each activity offers its own unique benefits and calorie-burning potential. By incorporating a mix of cardio, strength training, and recreational activities into your routine, you can optimize your calorie burn and work towards your fitness goals more effectively. Staying active is not just about burning calories; it’s also about improving overall health and well-being. So, lace up your sneakers, grab your workout gear, and get moving towards a healthier, happier you!