Oct 12th, 2013
Author: Maryla Morefit
Hiking and Backpacking:
Calorie burn is calculated with a formula designed by exercise physiologists, using an activity’s Metabolic Equivalent of Task (also known as its MET), or the amount of energy needed to complete the activity. Cross-country hiking, for example, has an MET of 6.0 and burns about 387 calories in one hour. Backpacking has a slightly higher MET of 7.0, and so it also burns more calories—about 451 an hour—due to the fact that if you add more weight in the backpack the more calories you will burn.
Biking and Spinning:
An hour-long bike ride at a leisurely 10 to 12 miles per hour burns about 256 calories. Crank up your effort to a race pace 16 to 20 mph and you’ll torch around 773. A vigorous Spinning class on an indoor bike can burn nearly as many as 741 calories an hour. Be sure you’re using proper technique, driving through your heels and engaging your core.
About 256 cals in 30 minutes—and because you use your body weight as resistance, you don’t need equipment or big machines. You want to do them one right after the other, so you’re not resting and letting your heart rate drop in between sets.
Half an hour of moving to the beat can burn anywhere from 100 to 400 calories or more, with slower styles like waltz, tango, and cha-cha on the low end and faster, more athletic styles (think Zumba and Jazzercise) on the high end.
If you’re looking for a cardio workout that will get your heart rate up but go easy on your joints, consider the elliptical: Spend 30 minutes at a vigorous pace and you’ll burn about 248 calories. It’s important to keep your heart rate up and to not fall into a groove where your body is no longer challenged.
An hour of playing golf (carrying your clubs; no carts allowed!) burns about 290 calories. Multiply that by three to five hours, the average length of an 18-hole match, and you could burn 1,000+ calories out on the green. (An hour playing miniature golf or spent at the driving range, on the other hand, burns about 193 calories.) Want to really rev up your calorie burn? Book the first tee time of the day (so you don’t have people in front of you) and play speed-golf rules, you carry three or four clubs and you run from hole to hole to see who can finish fastest with the lowest score.
Just 10 minutes of moderate jump roping burns about 107 calories. Speed up to vigorous intensity (you’ll know you’re there because it’s too difficult to carry on a regular conversation) to burn about 129.
These classes promise to make you long and lean, by stretching and strengthening the muscles in your arms, legs and core. A one-hour class will burn about 193 calories
30 minutes of climbing burns about 709 cals, while 30 minutes of rappelling (coming down with the help of a harness and pulley system) burns about 511.
Thirty minutes of rowing at moderate intensity (100 watts if you’re on a machine at the gym) will burn 226 calories, while 30 minutes of very vigorous (200-watt) effort will burn 387. Canoeing instead? You’ll burn about 161 on a leisurely paddle around the lake.
When it comes to walking or running, people tend to burn between 80 and 100 calories per mile, no matter how fast or how slow they are. Half an hour of walking at a casual, walking-the-dog pace (2.5 mph, or a 24-minute mile) will burn about 97 calories. A brisk 4-mph stroll (15-minute miles), on the other hand, will burn about 161 calories in 30 minutes.
Jogging and Running:
Half an hour of jogging at a 5-mph pace (that’s 12-minute miles) burns about 256 calories. Cranking it up to 7.5 mph (8-minute miles) raises your burn to around 403. Another way to ramp up your burn without adding time? Add hills or stairs.
Spending time in the pool is a great way to get a full-body workout without wear and tear on your joints. You’ll burn about 226 calories during 30 minutes of slow and steady freestyle laps. (Breaststroke and vigorous freestyle burns about 322.)
Any workout that’s done in the sand is automatically going to burn more calories than it would on grass or concrete because your body has to work harder to stay stable on the uneven surface. Playing 30 minutes of beach volleyball, for example, burns about 256 calories, versus about 97 on solid ground.
Even though lifting weights is an anaerobic activity (high-intensity, short-duration exercises meant to build muscle strength rather than cardiovascular fitness) it still burns calories: about 97 in 30 minutes of light lifting, or 193 in 30 minutes of vigorous, heavy lifting. The best way to maximize calorie burn is to get your heart rate up and keep it there throughout a circuit of different moves: Set up five or six stations, and see how many times you can go through the whole thing in 30 minutes.
There are so many variations of yoga taught in gyms and studios around the country, and there is also a lot of variation when it comes to calorie burn. Classes like Hatha yoga are generally gentler and more restorative, and only burn about 161 calories in an hour. A vigorous Vinyasa or Power yoga class might burn about 432.
When you’re racing downhill at 20 miles per hour, it may seem like the
mountain is doing all the work but skiing actually uses more muscles than you may realize and that burns about 387 calories an hour. Cross-country skiing takes even more effort, and burns about 511 calories an hour.
Yes, it’s exercise! Getting busy with your partner can set your heart racing and will burn about 48 calories per 30-minute session. It can also help reduce stress, improve sleep and protect your ticker. Not a bad backup plan on those days you have to skip the gym, huh?