What Is The Best Sport Helps You Burns The Most Calories?

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According to science, there are 15 exercises that burn the most calories.

 According to science, there are 15 exercises that burn the most calories.

Go big or go home when it comes to workouts. That's why we combined hard data with the expertise of top trainers to bring you the workouts that burn the most calories in the shortest amount of time.

Running at a fast pace

Running is one of the most basic athletic activities that humans can engage in, owing to the fact that no equipment is required—technically, not even shoes (though our 21st-century living environment calls for them). According to fitness expert Chris Ryan, CSCS, CPT, a New York City-based trainer, running at 8 mph burns 1,074 calories per hour for a 200-pound person. Most of us can't sprint or run fast for long periods of time because it takes a lot of energy and puts a lot of strain on our cardiovascular systems.

Rope jumping

There's a reason why some of the world's best boxers rely on the benefits of jumping rope to improve their footwork and heart rate. "Jumping rope can burn up to 1,074 calories per hour and is an excellent whole-body workout," Ryan explains. "Just a few minutes of jumping rope can get your heart racing and your lungs burning."

One of the most enjoyable aspects of this calorie-burning workout? It can be done almost anywhere, at any time, though few of us are capable of doing it for more than a few minutes at a time. "The best way to incorporate jumping rope into your exercise regimen is to do intervals," says Dr. Adams, just like running. "Jump rope for a predetermined number of reps, such as 100, then walk around or in place for 60 seconds." Then, until you're too tired to jump effectively, repeat this interval." Go for it if you can jump rope for several minutes at a time. Otherwise, use the interval method to get the best results. (Find out which exercise is better: jumping rope or running.)


Taekwondo is the black belt when it comes to calorie-burning martial arts exercises, burning about 937 calories per hour for a 200-pound person. Taekwondo is a self-defense sport that originated in Korea and has been practiced for over 2,000 years. It is similar to wrestling or boxing. In most cases, you'd compete against a person on the opposite side of the room. This individual is attempting to weaken your technique and cause you to lose your guard. 

Many people, however, take a long time between movements, so to keep this mode of exercise at the top of the calorie-burning scale, cut down on rest periods and dive right into each movement. Do you want to try Taekwondo or push yourself further but lack the confidence to do so? These nine scientifically proven techniques will boost your self-esteem.

Swimming with vigour

You've probably heard that swimming, despite being low-impact and accessible to nearly everyone regardless of age or injury, burns a lot of calories—and it's true. Swimming at a high intensity can burn up to 892 calories per hour for a 200-pound person. Swimming's ancillary benefits include simply being in the water, in addition to its therapeutic benefits and fine balance of strength and cardio.

Stairs Climbing

Running up a flight of stairs is a great way to put the hussle into a hard-earned workout. It's not only good for muscle building and improving cardiovascular fitness, but it also burns a lot of calories. For a 200-pound person, running stairs can burn up to 819 calories per hour.

"Stair running raises heart rate while the heart and lungs pump more blood and oxygen, resulting in a higher caloric burn than running the same distance on flat ground," says the author.


Jogging is an excellent way to burn a lot of calories, even at a slow pace like 5 miles per hour, which is just above walking speed for most people. When running at this relaxed pace, a 200-pound person can burn 755 calories per hour. Running works many muscles at once and puts a strain on your cardiovascular system because it is a full-body movement. It's also a simple exercise to fit into people's schedules because all it takes is a pair of running shoes and some pavement.


Tennis for five minutes will put a serious strain on your body, and an hour of tennis will burn up to 728 calories for a 200-pound person. (If you're playing doubles, you'll burn fewer calories.) "If you want to increase your caloric burn from tennis, try wearing lightweight compression shorts or a weighted vest," Ryan advises. "Working out with just 5–10 pounds of extra weight can significantly improve your workout."

Football with a flag

Because flag football is such a popular pick-up game that most people play for fun, it's easy to overlook how effective it can be as a workout. In fact, a 200-pound person can burn up to 728 calories per hour! Although the field is shorter than in regular football, most people run even more because there are fewer players in the game (and therefore less hitting).


Basketball can burn up to 728 calories per hour for a 200-pound player. Begin by playing for 15 minutes and gradually increase your tolerance, according to Boudro. But be careful with this one, as too many injuries occur in the sport, often because people aren't prepared for such a physical impact. Start slowly and gradually increase your workload, he advises. Do you need some inspiration to get started? To get moving again, try these 11 tips.


Rollerblading provides a healthy balance of cardio and strength training while minimizing joint impact. Rollerblading, like skating, requires the simultaneous use of several muscles. "The data for a 200-pound person indicates that at moderate intensity, 683 calories are burned per hour," Ryan says. "However, if you want to engage your upper body even more, add some dry land ski poles, which effectively turns this into a summer version of cross country skiing." Adding in a few short bursts of sprints for 10 to 20 seconds at a time is also a great way to increase your heart rate and burn even more calories.

High-intensity aerobics

Jane Fonda is proof that aerobics can be both enjoyable and effective in terms of calorie burning and muscle toning. "High-impact aerobic movements force your body and muscles to contract and release quickly while remaining controlled," says Boudro. Jumping jacks, plyometric style hopping movements, and some dance moves, among other exercises, are examples of high-impact activities.

While this type of exercise is frequently enjoyable and provides a great deal of variety, the impact on the joints is not for everyone.


Racquetball, like tennis, is a high-intensity sport that burns up to 637 calories per hour for the average adult. "You might not think so because it's mostly old guys who play it at the gym, but if you give it a try, you'll notice right away that it's extremely difficult." "This is primarily due to the fact that you never sit down," Boudro explains. "With such a small court and a bouncy ball, you have to cut, run, jump, and lunge constantly to get yourself in position for the ball." But perhaps the most appealing aspect of this sport is how mentally and physically demanding it can be. Gather your friends and begin by playing for 30 minutes.


Carrying a backpack on a hike or climb of any kind is a great way to get some exercise outdoors, burning around 637 calories for a 200-pound person. You're building muscular strength in both your upper and lower body thanks to the added weight of the bag. Clayton adds, "The varied terrain is also great for improving coordination and working the small stabilizing muscles in the legs and ankles." Increase the weight you're carrying or choose a steeper terrain to increase the amount of calories you burn while backpacking.

Skiing on the water

This surface water sport, which entails balancing on two skis while being towed by a boat, may appear simple, but it is a difficult skill to master. "Getting into position and really leaning back with your core as you press your feet into the water is part of the workout," Boudro explains. "By constantly contracting your arms by pulling the rope, you'll work your forearms, biceps, and lats, while simultaneously contracting your quads and calves."

Machine for rowing

While rowing machines may appear to be outdated, they are making a strong comeback in gyms and studios across the United States. “Rowing is a fantastic total-body exercise that is low impact but burns a lot of calories with minimal joint impact,” Clayton explains. “The rowing action works both the lower and upper body, which is great for burning calories and working multiple muscle groups at the same time." To increase calorie burn, do bouts of high-intensity work interspersed with periods of slower rowing, as you would with most cardio exercises.

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