Cardiologists say that moderate-intensity exercise is best for weight loss because it doesn’t require as much time or effort as high-intensity workouts. Plus, people who engage in this activity level naturally increase their pace over time, eventually working up to more intense levels if they desire. So what kind of activities would fall into this category? The first type that comes to mind for most people is cardio exercises. However, with so many cardio workouts out there, which ones are the best at burning calories? This article will look at which activities will benefit you the most!
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Swimming
Swimming is a great cardio exercise that works nearly all of your muscles. If you’re swimming laps, it will burn somewhere between 400-700 calories per hour depending on how fast you swim and how much your body is underwater during each lap. This is because the amount of resistance that water puts up against your body increases by a factor of 9 for every 10cm that you go underwater, which makes swimming a great way to burn calories.
Running
Compared to swimming, running is a bit more intense and will burn between 400-600 calories per hour depending on how fast you are going. If you’re going at a slow pace, it might only be around 400 calories, but if you’re going at a swift pace, it could be around 600. Running at a good pace for one hour will also burn about 200-400 calories in that hour, depending on your weight and running speed. If you weigh less, you’ll burn slightly more calories the faster you run. Also, besides the caloric expenditure of running, it strengthens bones, muscles, and connective tissue.
Cycling
Depending on how fast you pedal, you might get up to 600 calories burned per hour if you’re cycling. If you’re pedaling at a moderate pace but are racing against the clock because you enjoy competition, this might burn something in between 400-600 calories. If you’re just riding for fun at a leisurely pace, it might be around 300-400 calories per hour, depending on your weight and the terrain. Cycling is also great because it strengthens your muscles and bones while improving cardiovascular endurance.
Jumping Rope
Jumping rope is an excellent cardio exercise that doesn’t require much effort to start, but once you start going at it fast, it can burn up the calories. If you are just jumping rope casually, it might only be around 200-300 calories per hour depending on your weight and how long you are jumping for. However, if you get into it and begin jumping faster and faster, you can burn calories in the 600-800 calorie per hour range. If you’re a very physically fit person who enjoys jumping rope competitively, you might burn something in between 300-600 calories an hour, depending on how much time you devote to it and how fast you are jumping.
Stair Climbing
If you’re going upstairs at a moderate pace but not pushing yourself too hard, you will burn about 200-300 calories per hour, depending on your weight and how long you spend moving to go upstairs. However, if you try to go up the stairs as fast as possible for 30 seconds and then rest until your heart rate comes back down, this will bring on a more intense cardio workout and burn around 600-800 calories per hour, depending on your weight. If you weigh less, you’ll burn slightly more calories the faster you go upstairs.
Elliptical Training
If you spend an hour on the elliptical machine at a moderate pace but do not push yourself too hard, you will burn about 600-700 calories depending on your weight and how long you spend on the elliptical machine. However, if you try to go as fast as the elliptical machine will take you and maintain that speed, this will bring on a more intense cardio workout and burn around 700-800 calories per hour, depending on your weight.
Calisthenics
Calisthenics is one of the best forms of exercise. It’s excellent for improving balance, coordination, strength, and flexibility. Calisthenics is all about bodyweight so that you can work out pretty much anywhere. A calisthenics workout will burn around 300-400 calories per hour depending on your weight and how intensely you are pushing yourself.
Hiking
If you hike at a moderate pace and don’t race up the mountain, but take your time to enjoy the scenery, you will burn approximately 200-300 calories per hour depending on your weight and how long you spend hiking. However, if you stay on a steep incline for an hour where it takes real effort to keep yourself moving, you will burn around 600-800 calories per hour, depending on your weight. If you weigh less, you’ll burn slightly more calories the steeper the incline.
Conclusion
All of the above exercises are fantastic cardio workouts. Some people might be more impressed with some forms of exercise, but overall they are all great for weight loss and burn a good number of calories in an hour. If you find yourself struggling with which one of these exercises is best for you, give them all a try! You never know; you might just find your new favorite way to get your exercise in!
