Effective cardio to remove fat fast

Knowing Which Activities Burn the Most Calories

When planning an exercise program, choose an activity that you can sustain for at least 10 or 15 minutes. Sure, running burns more calories than walking, but if running wipes you out after a half mile or bothers your knees, you’re better off walking.

The table below gives calorie estimates for a number of popular aerobic activities. The number of calories you actually burn depends on the intensity of your workout, your weight, your muscle mass, and your metabolism. The table includes a few stop-and-go sports such as tennis and basketball. Activities like these are not aerobic in the truest sense, but they can still give you a great workout and contribute to good health and weight loss.

The numbers in this chart apply to a 150-pound person. (If you weigh less, you’ll burn a little less; if you weigh more, you’ll burn a little more.)

Estimated calories burned during popular activities

Activity 15 min. 30 min. 45 min. 60 min. Aerobic dance 171 342 513 684 Basketball 141 282 432 564 Bicycling at 12 mph 142 283 425 566 Bicycling at 15 mph 177 354 531 708 Bicycling at 18 mph 213 425 638 850 Boxing 165 330 495 660 Circuit weight training 189 378 576 756 Cross-country skiing 146 291 437 583 Downhill skiing 105 210 315 420 Golf (carrying clubs) 87 174 261 348 In-line skating 150 300 450 600 Jumping rope, 60–80 skips/min. 143 286 429 572 Karate, tae kwon do 192 384 576 768 Kayaking 75 150 225 300 Racquetball 114 228 342 456 Rowing machine 104 208 310 415 Running 10-minute miles 183 365 548 731 Running 8-minute miles 223 446 670 893 Ski machine 141 282 423 564 Slide 152 304 456 608 Swimming freestyle, 35 yds/min. 124 248 371 497 Swimming freestyle, 50 yds/min. 131 261 392 523 Tennis, singles 116 232 348 464 Tennis, doubles 43 85 128 170 VersaClimber, 100 ft./min. 188 375 563 750 Walking, 20-minute miles, flat 60 120 180 240 Walking, 20-minute miles, hills 81 162 243 324 Walking, 15-minute miles, flat 73 146 219 292 Walking, 15-minute miles, hills 102 204 306 408 Water aerobics 70 140 210 280




Please be aware that the exercises are for steady state performance that is maintaining the same intensity throught out the activity. Also, when you are working more intensely you will burn more calories. If you take the above activities as an estimate and compare it to how many calories you consume you should notice, in most cases that, exercising for a full hour does not even burn a full meal. So, using the guidelines of men requiring 2500 calories and women 2000, and having 3 meals a day (average of a third of the total calories, that is 834 for men and 670 for women), a hard workout might not even burn one meal. You need to create a calorie deficit to lose weight. Most people will not exercise for a full hour or more than an hour so the calorie deficit will need to be created by lowering the calories eaten.