The 10 best everyday exercises for burning calories

ShutterstockGoing for a run is an excellent way to burn calories.
  • We’ve compiled a list of how many calories you can burn doing a number of popular exercises.
  • If you want to see how many calories you can burn with practically any exercise, you can check those as well.
  • But remember, the best exercise to burn calories is the one you like enough to keep doing it over time.

There are a lot of great reasons to exercise. But one of the most basic goals is to burn calories.

The best way to do that is by picking something you like enough to do regularly over time. That might be running, might be swimming, or might be tennis or soccer. If you are deciding between a few different activities, you may want to pick the one that burns the most energy.

The Mayo Clinic, drawing on research published by the National Institutes of Health, ranks 36 popular forms of exercise based on their caloric impacts.We’ve ranked those – and added a few more exercises – in another article. Here, we’ve listed ten of the more popular forms of exercise, with approximate calories burned per hour.

Each graphic lists calories burned per hour for a 200-pound person, while the header above lists calories burned for a 160-pound person. (According to the Centres for Disease Control and Prevention, American women weigh 168.5 pounds on average, compared with 195.7 pounds for the average American man.)

Exact figures vary across body types, gender, age, and other factors. Additionally, exercise on its own doesn’t do much to make you lose weight. If you want to slim down, we suggest talking to a doctor about what a healthy weight is for you and cutting down on sugar and large portions.

Get out there and get moving. Have fun.


Rollerblading: 548 calories/hour for a 160-pound person, 683 calories/hour for a 200-pound person

Play GIFDragan Radovanovic/Business Insider

This calculation is for “recreational” rollerblading, though athletes travelling at top speeds will burn even more calories.


Basketball: 584 calories/hour for a 160-pound person

Play GIFDragan Radovanovic/Business Insider

Flag football: 584 calories/hour for a 160-pound person

Play GIFDragan Radovanovic/Business Insider

Tennis: Like flag football or basketball, singles tennis will burn 584 calories/hour for a 160-pound person and 728 for a 200-pound person.

Play GIFDragan Radovanovic/Business Insider

Running (5 mph): 606 calories/hour for a 160-pound person

Play GIFDragan Radovanovic/Business Insider

At this pace, you’d be running 12-minute miles.


Running up stairs will do you even better: 657 calories/hour for a 160-pound person, 819 calories/hour for a 200-pound person

Play GIFDragan Radovanovic/Business Insider

Vigorous lap-swimming: 715 calories/hour for a 160-pound person, 892 calories/hour for a 200-pound person

Play GIFDragan Radovanovic/Business Insider

Taekwondo: 752 calories/hour for a 160-pound person

Play GIFDragan Radovanovic/Business Insider

The same is true for Muay Thai, karate, and jujitsu.


Jump rope: 861 calories/hour for a 160-pound person

Play GIFDragan Radovanovic/Business Insider

Running (8 mph): 861 calories/hour for a 160-pound person, 1,074 calories/hour for a 200-pound person

Play GIFDragan Radovanovic/Business Insider

At this pace, you’d run a mile in 7 minutes, 30 seconds.

This is an updated version of a post originally by Rafi Letzter and Dragan Radovanovic.

NOW WATCH: Briefing videos

Business Insider Emails & Alerts

Site highlights each day to your inbox.

Follow Business Insider Australia on Facebook, Twitter, LinkedIn, and Instagram.