12 Sports and Recreational Activities and the Calories They Burn
Everybody wants to burn the most calories in the least amount of time. So it would be helpful to know which sports and recreational activities burn the most calories. Here are 12 activities and the approximate number of calories they burn. Before launching into any of these activities, be sure to consult your doctor. And always remember to properly warm up and stretch.1. Running*
Burning about 450 calories every 30 minutes (based on an 8-minute mile), running also gives a fantastic cardiorespiratory workout. Leg strength and endurance are maximized, but few benefits accrue to the upper body. Warm up thoroughly, wear the proper shoes, and keep a moderate pace to avoid injury.
2. Rock Climbing
Rock climbing relies on quick bursts of energy to get from one rock to the next. It won't do a lot for your heart, but your strength, endurance, and flexibility will greatly benefit, and you'll burn about 371 calories every half hour.
 Swimming is one of the most effective calorie burning activities, burning more than 600 calories per hour. |
Swimming provides an excellent overall body workout, burning up to 360 calories in a half hour depending on the stroke used. However, most people have difficulty maintaining proper form for that long. The best swim workout is based on interval training; swim two lengths, catch your breath, and then repeat.
4. Cycling
Cycling is an excellent non-weight-bearing (your weight is not being supported by your body) exercise, and depending on your speed, burns around 300 or 400 calories in a half hour. It provides a great cardio workout and builds up those thighs and calves. However, it doesn't provide much in the way of an upper body workout.
5. Boxing
If you're game enough to step into the ring, you'll be rewarded with a 324-calorie deficit for every half hour of slugging it out. In addition, your cardiorespiratory fitness and muscular endurance will go through the roof. Make sure you're match fit, though, or it may be all over before you build up a sweat!
On the next page, find how many calories are burned playing favorite sports like basketball and skiing.
*Calories based on a 150-pound person. (A heavier person will burn more calories.)
12 Sports and Recreational Activities and the Calories They Burn, 6-12
For active people who want something more challenging than running or swimming laps, sports like racquetball and tennis can provide a great calorie burn.6. Racquetball*
Churning through about 300 calories in 30 minutes, racquetball gives you a fantastic cardiorespiratory workout, builds lower body strength and endurance, and with all that twisting and pivoting, develops great flexibility around the core (back and abs). Just warm up first to avoid twisting an ankle.
7. Basketball
The nonstop action of b-ball will see you dropping around 288 calories every half hour, while at the same time developing flexibility, endurance, and cardiorespiratory health. But warm up properly because the sudden twists and turns can be high risk for the unprepared.
8. Rowing
Burning about 280 calories per half hour, rowing is a very effective way to rid yourself of extra energy. It also builds up endurance, strength, and muscle in your shoulders, thighs, and biceps. The key to rowing is in the technique -- coordinate the legs, back, and arms to work as one. Kayaking and canoeing each burn around 170 calories in a half hour.
9. Tennis
Here's a fun game that demands speed, agility, strength, and reaction time. It consumes about 250-300 calories in a half hour session, providing a great opportunity to burn excess calories while developing cardiorespiratory fitness. Wear proper footwear to avoid ankle injuries.
10. Cross-Country Skiing
The very fact that you're out in the snow has already fired up your metabolism. As soon as you start mushing through it, you'll be churning through those calories at the rate of 270 every half hour. The varied terrain will provide a great interval training workout, too!
11. Ice Skating
Ice skating gives you all the benefits of running without the joint stress. A half hour on the ice consumes about 252 calories. Skating provides an excellent workout for your thighs, calves, hamstrings, and buttocks. The twists and turns also tighten and tone your abs. Holding out your arms helps you balance and also works the deltoids, biceps, and triceps.
12. Swing Dancing
Yes, you can dance your way to fitness! Swing dancing burns about 180 calories in a half hour and gives you a moderately intense aerobic workout. You'll be developing flexibility, core strength, and endurance--and you won't even feel like you're exercising. So, get out there and celebrate the joy of movement!
*Calories based on a 150-pound person. (A heavier person will burn more calories.)
CONTRIBUTING WRITERS:
Helen Davies, Marjorie Dorfman, Mary Fons, Deborah Hawkins, Martin Hintz, Linnea Lundgren, David Priess, Julia Clark Robinson, Paul Seaburn, Heidi Stevens, and Steve Theunissen