Everything we do burns calories.

But have you ever wondered how your running habits compare to your friend’s cycling sessions? Or how your weekend kayaking trip stacked up to a morning swim?

Calorie-counting isn’t the best way to lose weight — for that, you’re better off focusing on which foods you eat. But exercise offers a huge range of mental and physical health benefits, and it can be useful to know how much fuel you are burning.

The Mayo Clinic drew on research from the National Institutes of Health to rank 36 popular forms of exercise based on their caloric impacts. We’ve ordered them below from least to most intense, and added a few sports (soccer, rock climbing, and kayaking). Our list includes the approximate calories burned in an hour for a 160- and a 200-pound person (in that order). According to the Centers for Disease Control and Prevention, American women weigh 168.5 pounds on average, compared with 195.7 pounds for the average American man.

Of course, the number of calories you burn varies based on body mass, body fat, age, sex, efficiency of movement, and conditions like altitude that impact the energy required for an activity. To get a more accurate estimate, you can factor your specific weight and chosen physical activity into our guide.

It’s also important to note that the figures below only count time spent engaged in the activity — so 60 minutes playing soccer doesn’t count as a full hour if you spent 15 minutes on the sideline. Also, doing an exercise in a vigorous way can burn up to twice as many calories as doing the same activity in a casual way.

Here’s the full list:

  1. Hatha yoga: 183 calories/hour | 228 calories/hour
  2. A slow walk (2 mph): 204 calories/hour | 255 calories/hour
  3. Bowling: 219 calories/hour | 273 calories/hour
  4. Ballroom dancing: 219 calories/hour | 273 calories/hour
  5. Tai Chi: 219 calories/hour | 273 calories/hour
  6. Canoeing: 256 calories/hour | 319 calories/hour
  7. Slow, easy cycling (under 10 mph): 292 calories/hour | 364 calories/hour
  8. Volleyball: 292 calories/hour | 364 calories/hour
  9. Power yoga: 292 calories/hour | 364 calories/hour
  10. Golfing (and carrying your clubs): 314 calories/hour | 391 calories/hour
  11. Casual downhill skiing or snowboarding: 314 calories/hour | 391 calories/hour
  12. A brisk walk (3.5 mph): 314 calories/hour | 391 calories/hour
  13. Low-impact aerobics: 365 calories/hour | 455 calories/hour
  14. ‘Jogging’ on the elliptical: 365 calories/hour | 455 calories/hour
  15. Resistance training/weightlifting: 365 calories/hour | 455 calories/hour
  16. Kayaking: 365 calories/hour | 455 calories/hour
  17. Baseball/softball: 365 calories/hour | 455 calories/hour
  18. Water aerobics: 402 calories/hour | 501 calories/hour
  19. Light or moderate lap swimming: 423 calories/hour | 528 calories/hour
  20. Hiking: 438 calories/hour | 546 calories/hour
  21. Rowing on a machine (at moderate intensity): 438 calories/hour | 546 calories/hour
  22. Water skiing: 438 calories/hour | 546 calories/hour
  23. Slow cross-country skiing (2 1/2 mph): 496 calories/hour | 619 calories/hour
  24. Backpacking: 511 calories/hour | 637 calories/hour
  25. Ice skating: 511 calories/hour | 637 calories/hour
  26. Racquetball: 511 calories/hour | 637 calories/hour
  27. High-impact aerobics: 533 calories/hour | 664 calories/hour
  28. Rollerblading: 548 calories/hour | 683 calories/hour
  29. A game of basketball: 584 calories/hour | 728 calories/hour
  30. Flag football: 584 calories/hour | 728 calories/hour
  31. Rock or mountain climbing: 584 calories/hour | 728 calories/hour
  32. Tennis, singles: 584 calories/hour | 728 calories/hour
  33. Running (5 mph): 606 calories/hour | 755 calories/hour
  34. Running up stairs: 657 calories/hour | 819 calories/hour
  35. Vigorous lap-swimming: 715 calories/hour | 892 calories/hour
  36. Taekwondo: 752 calories/hour | 937 calories/hour
  37. Soccer: 752 calories/hour | 937 calories/hour
  38. Jump rope: 861 calories/hour | 1,074 calories/hour
  39. Running, 8 mph: 861 calories/hour | 1,074 calories/hour

SEE ALSO: How to calculate the number of calories you burn doing anything, from running to sex

A true love for sports

Pin It on Pinterest

Share This