15 workouts that burn the most calories, according to science

Jane Fonda is proof that aerobics can be both fun and seriously beneficial when it comes to burning calories and toning muscle. “High-impact aerobic movements challenge your body and muscles to really contract and release in a fast, yet controlled, manner,” explains Boudro. The term high-impact refers to activities where both feet leave the ground, such as jumping jacks, plyometric style hopping movements, and some dance moves, among other exercises.

While this form of exercise is often fun and allows for a lot of variety, the impact on the joints is not for everyone. “This type of exercise can be made more intense by adding in weighted equipment, keeping the intensity level high and doing exercise that specifically works the large muscle groups such as the glutes, legs, chest, and back,” says Clayton. “This type of training done in a high-intensity interval training (HIIT) style, where you perform work-to-rest intervals, can increase the overall calorie burn dramatically. It’s important to note, however, that when working out at a high intensity, a shorter overall workout duration is important (ideally lasting 20 to 30 minutes).

Similar to tennis, racquetball is a very intense form of exercise, burning upwards of 637 calories an hour for the average adult. “You might not think so because it’s mainly old guys playing this at the gym, but if you try it, you’ll notice instantly that it is very challenging. That’s mainly because you never sit down,” says Boudro. “With such a small court and a bouncy ball, you have to be constantly cutting, running, jumping, and lunging to get yourself in the position for the ball.” But perhaps the best part about this sport is how challenging it can be both mentally and physically. Get some friends and start by playing for 30 minutes. Still feel good? Play for one hour!

Carrying a backpack on a hike or climb of any sort is a great form of outdoor exercise, burning around 637 calories (2548 kilojoules) for a 90-kilo individual. Thanks to the added weight of the bag, you’re building muscular strength both in your upper and lower body. “The varied terrain is also great for improving coordination and working the small stabilising muscle in the legs and ankles,” says Clayton. To make backpacking burn even more, consider increasing the weight you’re carrying or choosing an even steeper terrain.

This surface water sport, which involves balancing on two skis while being pulled by a boat, might look easy, but it’s actually a difficult skill. “Part of the workout is getting the position and really leaning back with your core as you press your feet into the water,” explains Boudro. “With your arms constantly contracting by pulling the rope, you’ll be working your forearms, biceps, and lats, as your quads and calves are simultaneously contracting.” Depending on whether or not you go with one ski or two skis, your quads and forearms will be on fire after just 30 seconds of waterskiing. To make this into a more intense workout, Boudro suggests setting up a course to run through or simply timing yourself and attempting six rounds at three minutes each, with constant carving in the water.

While rowing machines may seem old school, they’re making a big comeback in gyms and studios. “Rowing is a fantastic total-body exercise that’s low impact but burns a lot of calories with minimal impact on the joins,” says Clayton. “The rowing action uses both the lower and upper body, which is fantastic for burning calories at the same time as working multiple muscle groups.” As with most cardio exercises, in order to increase the calorie burn, you should do bouts of high-intensity work, mixed with periods of slower paced rowing. This is easy to do now that most rowing machines allow you to adjust your resistance. Clayton suggests doing 60 seconds of rowing at a high speed and 15 seconds at a slow speed. However, you can also do a moderate pace for many minutes straight, which is a strong steady-state exercise program.

Next, here are the 16 best protein diet foods for weight loss, according to a dietitian.

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Source: RD.com