There’s a lot that goes into developing an exercise regimen — meeting your body’s needs, finding something you enjoy, and figuring out what will have enough impact to make a difference to your health. If you’re crunched for time, one of the ways to measure that is to figure out how much energy a particular exercise expends in the time you actually do it. In other words, how many calories does it burn? Here are some of the most sure and time savvy methods!
36. Hatha yoga | 228 calories/hour
Hatha yoga, a version of the exercise practice centered on holding specific poses, sits at the bottom of this list, burning an average of about 228 calories per hour in a 200-pound person.
35. A slow walk | 255 calories/hour
Next up: going for a stroll. For every hour walked at 2 mph, a 200-pound person burns 255 calories. Also it is god to get your mind off of your busy day
34. Bowling | 273 calories/hour
Bowling burns 273 calories per hour. This one can easily be done with friends on any night of the week, making it easier to get your calorie burn in.
33. Ballroom dancing | 273 calories/hour
Though you may not be a pro, taking a class on ballroom dancing can be very beneficial to your health and counts as a workout!
32. Tai Chi | 273 calories/hour
Tai Chi is a Chinese martial art and form of exercise, often practiced with slow, deliberate movements. Almost anyone can do this.
31. Canoeing | 319 calories/hour
Next up: canoeing. A leisurely paddle down a river will burn 319 calories in an hour for a 200-pound person.
30. Slow, easy cycling | 364 calories/hour
Leisure cycling, defined as a pace under 10 mph, burns about 364 calories per hour in a 200-pound person. The same is true for a typical (though probably not Olympic) game of volleyball, or the movement-based, intensive “power” yoga.
29. Volleyball | 364 calories/hour
Don’t worry, you do not need to be an Olympian to get out and do this one. Playing a game on the beach with some friends can be great for you and your health!
28. Power yoga | 364 calories/hour
Power yoga, or vinyasa, is a more movement-centered exercise practice than hatha. There are some beginner classes you can take for this more intense form of yogo,
27. Golfing (and carrying your clubs) | 391 calories/hour
We are sure President Obama uses a golf cart, but if you golf, carry your own clubs around the course, and if you weigh 200 pounds you can expect to burn 391 calories per hour.
26. Downhill skiing | 391 calories/hour
Make sure you go on the bunny slopes if you do not do ski often but getting out there and trying for an hour will burn a good amount of calories.
25. A brisk walk | 391 calories/hour
Walking a little faster than a slow walk will burn even more calories. Not quite running, but not yet running can be really good for you.
24. Low-impact aerobics | 455 calories/hour
Low-impact aerobics burn about 455 calories per hour in a 200-pound person. This one is good if you cannot lift weights or just do not like to. There is not much room for injury but you will burn a good amount of calories.
23. ‘Running’ on the elliptical | 455 calories/hour
If you do not like running, a good alternative is the elliptical. Spend an hour on this machine and you will burn a good amount of calories.
22. Resistance training/weightlifting | 455 calories/hour
Lifting weights is extremely beneficial to burning calories. Not only will you build muscle, but you will be dropping a lot of calories.
21. Baseball/softball | 455 calories/hour
There are a lot of different motions in baseball from batting, throwing, and running. Baseball and softball games typically go for at least a couple hours so you could really burn a lot of calories.
20. Water aerobics | 501 calories/hour
Edging out the first major sport on this list: water aerobics. The pool exercise can burn as many as 501 calories per hour in a 200-pound person.
19. Light or moderate lap swimming | 528 calories/hour
Swim light or moderate laps in a pool, and a 200-pound person can burn 528 calories per hour. Swimming is also a great workout and can build muscle.
18. Hiking | 546 calories/hour
Hiking burns about 546 calories per hour in a 200 pound person. Almost anyone can do it and there all different types of hikes that can more or less difficult.
17. Rowing on a machine | 546 calories/hour
If you’re busy all the time like Frank Underwood is from ‘House of Cards,’ you can find time to hop on the rowing machine and really burn a lot of calories.
16. Water skiing | 546 calories/hour
Water Skiing is not for everyone. It takes time to learn and can be rough on you falling down. With that said, you can really shed some calories.
15. Cross-country skiing | 619 calories/hour
Cross-country skiing is even more rigorous, burning 619 calories per hour in a 200-pound person. You have to have thick skin to make through an hour of this!
14. Backpacking | 637 calories/hour
Want to burn even more? Go backpacking. Like ice skating and racquetball, a 200-pound person will use about 637 calories per hour on a hike with a heavy backpack.
13. Ice skating | 637 calories/hour
If you’re not a pro, be careful doing this one! Ice skating can be difficult and thus burning a lot of calories if done for an hour.
12. Racquetball | 637 calories/hour
This game can become very fast paced and get you moving a lot! you’ll be sweating at the end of an hour of doing this!
11. High-impact aerobics | 664 calories/hour
High-impact aerobics can use 664 calories per hour. It is a bit more intense than low-impact but much more rewarding.
10. Rollerblading | 683 calories/hour
Rollerblading is intense, burning 683 calories per hour. Make sure to wear pads if you do this one!
9. A game of basketball | 728 calories/hour
A basketball game, touch or flag football, and singles tennis all offer great exercise, burning about 728 calories per hour in a 200-pound person. Basketball is easier to get a full game than most other major sports.
8. Flag football | 728 calories/hour
Flag football is football that almost anyone can play. The tough part is getting enough people to do so. If you’re able to get out there, expect to break a sweat!
7. Tennis, singles | 728 calories/hour
Tennis games can be extraneous and really get a sweat going. A full game of tennis can take hours, thus leading to large amounts of calories to be shed off.
6. Running 5 mph | 755 calories/hour
A moderate 5-mph run will burn about 755 calories per hour in a 200-pound person. If you’re able to get the full hour in running at that speed, you’ll burn a lot.
5. Running up stairs | 819 calories/hour
Run up a StairMaster (or up a particularly long flight of stairs), and a 200-pound person will burn 819 calories per hour.
4. Vigorous swimming | 892 calories/hour
“Vigorous” swimming is even better, churning through 892 calories per hour. You’ll burn a lot of calories and build some muscle along the way!
3. Taekwondo | 937 calories/hour
Taekwondo is the most intense competitive sport on this list, burning 937 calories per hour in a 200-pound person. Not only will you burn calories, but you will also learn how to fight.
2. Jump rope | 1,074 calories/hour
Jumping rope actually tied for number one on our list. It is a very simple activity but it really gets your body working.
1. Running, 8 mph | 1,074 calories/hour