Clients, friends, family are always curious what exercises/activities give you the most bang for your buck.  Here are 25 that burn at least 500 calories per hour.  Also, research shows that the higher the intensity, the more calories that are burned post workout as well…it’s win win!  So get out and get active!

1.  Basketball 563 calories

2.  Cycling (12-20+mph) 563-1126 calories

3.  Boxing/Sparring 633 calories

4.  Calisthenics (Vigorous) 563 calories

5.  Canoeing (> 6 mph) 844 calories

6.  Circuit Training 563 calories

7.  Flag Football 563 calories

8.  Handball:

Team 563 calories

Individual 844 calories

9.  Hockey (Field or Ice) 563 calories

10.  Lacrosse 563 calories

11.  Racquetball (Competitive) 704 calories

12.  Rockclimbing 774 calories

13.  Jump Rope:

Slow Pace 563 calories

Fast Pace 708 calories

14.  Rowing 563-844 calories

15.  Running:

12 min/mile pace 563 calories

6 min/mile pace 1126 calories

16.  Running Stairs 1056 calories

17.  Cross Country Skiing 563-1100 calories

18.  Snowshoeing 563 calories

19.  Soccer (Competitive) 704 calories

20.  Squash 844 calories

21.  Swimming 563-750 calories

22.  Tennis (Single Competitive) 563 calories

23.  Beach Volleyball 563 calories

24.  Walking Stairs 563 calories

25.  Water Polo 704 calories

* Calories per hour based on 155 lb individual