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

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

Have Fun Losing Weight!

Dance the Fat Away

Various Dance Routines - Many Genres

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

How is Gender and Age related to 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.

How is Workout Intensity related to Calories Burned?

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.

Team Sports
120
140
160
180
200
220
240
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
* Calories burned by weight in pounds - Increase calories burned in one hour with high calorie burning workouts *

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

Indiv. Sports
120
140
160
180
200
220
240
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
* Calories burned by weight in pounds - Increase calories burned in one hour with high calorie burning workouts *

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

Common Exercises
120
140
160
180
200
220
240
*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
*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).
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

More by this Author


Comments 3 comments

Dwight 21 months ago

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!


maalarue profile image

maalarue 3 years ago from Texas Author

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


alocsin profile image

alocsin 3 years ago from Orange County, CA

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.

    Sign in or sign up and post using a HubPages Network account.

    0 of 8192 characters used
    Post Comment

    No HTML is allowed in comments, but URLs will be hyperlinked. Comments are not for promoting your articles or other sites.


    Click to Rate This Article
    working