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High Calorie Burning Workouts and how to Calculate Calories Burned in one Hour

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High calorie burning workouts and learn how to Calculate calories burned

High calorie burning workouts and learn how to Calculate calories burned

Before we dive into high calorie burning workouts and how we can calculate calories burned in one hour, we should probably explain what calories are all about. We all burn a certain amount of calories each and every day, whether we exercise or not. The amount of calories we burn can be measured by our metabolism. Simply put, our metabolism is the total amount of calories, or energy, required to function throughout the day. Our resting metabolism would be the amount of calories we would burn performing normal daily functions such as eating, sleeping, and basic functions such as liver function, kidney function, and heartbeat. So your total calories burned for one day would be your resting metabolic rate plus any energy (calories) burned by other daily activities and exercise.

Besides diet, age, and a few other variables, exercise has the greatest effect on our metabolic rate. So if you are going to exercise, wouldn’t it be nice to know which exercises burn the most calories? If I told you basketball burned twice the calories as volleyball, would you choose to play basketball? If I told you racquetball burned almost twice as many calories as badminton, would you choose to play racquetball? And what if I told you swimming burned almost twice as many calories as jazzercising, would you choose the high calorie burning exercise over the low calorie burning exercise? Obviously these were only examples. In real life you have many different exercises to choose from, making your decision easier based not only on the high calorie burning exercises, but also which ones you prefer or enjoy more. To make things easy, we have created a list of exercises, sports, and workout routines in order of highest calorie burning exercises first, for you to evaluate and choose from based on your weight class.

Some Popular Workout Programs:

  • Pilates (advanced)
  • The Lagree Fitness Method:
  • P90X Cardio X
  • Insanity Cardio Power & Resistance
  • Turbofire
  • Hip Hop Abs, Total Body Burn
  • Turbo Jam, Cardio Party
  • Power 90, Sweet Cardio
  • Brazilian Butt Lift, Cardio Axe
  • Zumba
  • Dance Dance Revolution, at Home
  • Boot Camp Workouts

What are Calories?

Before looking at our list of high calorie burning exercises, what exactly are calories? The average female burns approximately 2000 calories per day, while the average male burns approximately 2500 calories per day without any physical activity. So the average person would stay the same weight if they did not exceed the 2000 for females and 2500 for males. Anything over those amounts per day would put you at risk of gaining weight as stored fat. On the other hand, if your calorie intake for one day was below those amounts, you would lose weight. Since we don’t all lye on the couch all day, our calorie expenditure is a bit higher than just 2000 and 2500. Calories are burned whether you stay at home walking around the house, or go to work, or workout.

One pound of body fat equals 3500 calories. In order to lose one pound of body fat you would need a deficit of 3500 calories. So if you were to cut your calories by 500 calories per day, you would be at a total deficit of 3500 calories for one week. This means you would have lost 1 pound in one week, since 500 calories times 7 days equals 3500 calories, and 3500 calories equals 1 pound (500 x 7 = 3500 calories = 1 pound). Weight loss is more easily achieved by your diet. It only takes 5 minutes or less to take in 500 calories in food, but will take over 1 hours to burn those calories back off through exercise. Exercising will however aid in burning more calories regardless of your eating habits, and help keep the extra weight off.

How Body Weight relates to Calories Burned?

Calories burned will vary by intensity level and weight of the person performing the high calorie burning exercises. You may be asking yourself, why do people weighing different amounts burn different calorie amounts doing the same activity? The simple answer is the less you weigh the less energy or calories are needed to perform a movement. Physical activity is measured by METs, which stands for metabolic equivalents. So the amount of calories you burn is directly related to your body weight.

High calorie burning workouts and how to calculate calories burned

High calorie burning workouts and how to calculate calories burned

Your gender and age to a degree determine the calories you burn while exercising. Generally men have more muscle tissue than women. Even in a resting state, muscle tissue will burn on average 50 calories per pound of muscle. Given this information, more active muscle tissue during exercise will burn more calories. As we age our muscle tissue decreases and our metabolism drops, which causes us to burn even fewer calories. As stated before, your metabolism is simply the amount of calories your body burns on a daily basis. You can raise your metabolism through exercise or other physical activities.

Workout intensity equates to a higher heart rate and more calories burned when performing high calorie burning exercises. Higher intensity means movements at higher speeds or greater force, which also equates to much higher levels of energy needed to complete the movements and thus a higher number of calories needed to perform the movements.

Find the best exercises to burn the most calories in one hour or less

Please note that calories burned by weight are only an approximation. Each individual is different. There are many variables to consider when calculating these numbers other than weight, such as in workout intensity, metabolism, age, growth hormone levels, and gender to name a few. The following table is listed by exercise in order of most calories burned in one hour.

High Calorie Burning Workouts – calories burned in one hour by body weight in lbs.

* Calories burned by weight in pounds -
Increase calories burned in one hour with high calorie burning workouts *

Team Sports120140160180200220240

Rugby

544

635

726

817

907

998

1089

Water Polo

544

635

726

817

907

998

1089

Basketball

438

511

584

657

728

803

876

Football, touch or flag

438

511

584

657

728

803

876

Hockey, ice and field

435

508

581

654

726

799

872

Kickball

381

445

508

572

635

698

762

Soccer

381

445

508

572

635

698

762

Baseball or Softball

273

318

365

409

455

500

545

Volleyball

218

254

292

327

364

400

436

High Calorie Burning Workouts – calories burned in one hour by body weight in lbs.

* Calories burned by weight in pounds -
Increase calories burned in one hour with high calorie burning workouts *

Indiv. Sports120140160180200220240

Boxing

654

763

872

981

1090

1199

1308

Racquetball

438

511

584

637

730

803

876

Tennis

438

511

584

637

730

803

876

Wrestling

327

381

436

490

544

599

653

Golf

269

314

359

391

448

469

538

Badminton

245

286

327

368

409

450

491

Bowling

164

191

219

245

273

300

327

High Calorie Burning Workouts – calories burned in one hour by body weight in lbs.

*this exercise cannot be performed for one hour straight, but can be performed in intervals (take the calories in your weight scale and divide by the number of total minutes you performed the exercise to get the number of calories burned).

Common Exercises120140160180200220240

*Sprinting

960

1120

1280

1440

1600

1760

1920

*Running, up stairs

751

876

1001

1226

1251

1376

1501

Stationary Cycling, vigorous

572

667

763

858

953

1048

1144

Jumping rope, moderate

544

635

726

817

907

998

1089

Martial Arts

544

635

726

817

907

998

1089

Swimming

544

635

726

817

907

998

1089

Stair Machine

490

572

653

735

816

898

980

Running, jogging

435

508

581

654

726

799

872

Circuit Training, short rests

435

508

581

654

726

799

872

Back Packing

382

446

509

573

637

700

764

Aerobics, high impact

381

445

508

572

636

699

763

Roller Skating

381

445

508

572

636

699

763

Stationary Cycling, moderate

381

445

508

572

636

699

763

Race Walking

354

413

472

531

590

649

708

Hiking, cross country

327

381

436

490

544

599

653

Jazzercise

327

381

436

490

544

599

653

Snow Skiing

327

381

436

490

544

599

653

Weight Lifting, vigorous

327

381

436

490

544

599

653

Ice Skating

315

367

420

472

524

577

629

Kayaking

273

318

365

409

455

500

545

Yoga, vigorous

218

254

290

326

363

399

435

Latest high calorie burning workouts

Latest high calorie burning workouts

Fitness Routines – comparing the latest high calorie burning workouts

It is very difficult to determine exactly how many calories are burned per hour for each exercise routine. So I have taken all the information I could gather from various sources and listed them in descending order, meaning the highest calorie burning exercises first. Calories burned for each exercise range from 900 down to 400 calories per hour, and are listed in descending order.

  • German Body Composition Training
  • Pilates (advanced)
  • The Lagree Fitness Method:
  • P90X Cardio X
  • Insanity Cardio Power & Resistance
  • Turbofire
  • Hip Hop Abs, Total Body Burn
  • Turbo Jam, Cardio Party
  • Power 90, Sweet Cardio
  • Brazilian Butt Lift, Cardio Axe
  • Zumba
  • Dance Dance Revolution, at Home
  • Boot Camp Workouts

How to Calculate Calories Burned in one hour

If you absolutely must know how many calories you are burning for a given exercise or activity, you can use either of the 2 formulas below, find an online calorie calculator, or better yet, save yourself the headache and invest in a sports watch.

Formula 1 to calculate calories burned in one hour

You can calculate the number of calories burned for any exercise by using the following mathematical formula. However, for this formula to work, you will need the weight and calories burned for someone else first. Once you have that, you can calculate the calories burned for your own body weight.

Let’s say for example we know that for a particular exercise a 200 pound person burned 273 calories. And let’s say your body weight is 140 pounds.

known body weight / known Calories burned = your body weight / x (where x = calories burned)

200/273=140/x

200x=38220

200x/200=38220/200

x=22357213/2352

x=4354913/825

x=191.1 calories burned in one hour

For this particular exercise you would have burned 191.1 calories.

Formula 2 to calculate calories burned in one hour

The following two formulas come from the Journal of Sports Sciences and will calculate the number of calories burned in one hour for each gender.

Calories burned in one hour for Men:

[(Age x 0.2017) + (Weight x 0.09036) + (Heart Rate x 0.6309) – 55.0969] x Time / 4.184

Calories burned in one hour for Women:

[(Age x 0.074) + (Weight x 0.05741) + (Heart Rate x 0.4472) – 20.4022] x Time / 4.184

Here is an example for a 35 year old female weighing 145 pounds with a heart rate average of 135 bpm (beats per minute) for a 60 minute workout:

[(35 x 0.074) + (145 x 0.05741) + (145 x 0.4472) – 20.4022] x 60 / 4.184 =

[2.59 + .0832445 + 64.844 – 20.4022] x 60 / 4.184 =

675.65 calories burned in one hour

Conclusion

From what we have gathered, high calorie burning workouts may be more intense but can save you time and burn more calories. Whether you choose a high intensity exercise such as sprints or aerobics or maybe yoga, the workout tables above showing the amount of calories burned in one hour will hopefully help you choose the right exercise for your needs. Of course you could also try one of the popular workout routines such as Zumba, Hip Hop Abs, P90X Cardio Burn, or Power 90 and give it a try. If you did not find a workout routine or exercise in the list, you can always try to calculate calories burned in one hour using the formulas given above. Please feel free to ask any questions, make a suggestion, or leave a comment.

© Copyright 2013 Mark LaRue All Rights Reserved

Comments

Dwight on February 23, 2015:

I think this is a powerfull webolg with much interesting articles about this stuff. And i just wanna say thanks for this. I'll follow your website to see if you post more stuff like these!

John Mark (author) from Texas on July 04, 2013:

Thanks for your reply and vote. Yes...why burn only 200 calories in 30 minutes when you can burn 400 doing a different exercise.

Aurelio Locsin from Orange County, CA on July 01, 2013:

I especially appreciate the table of calories. I'm trying to maintain my weight, so knowing what activities to do to use up more calories is helpful. Voting this Up and Useful.

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