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

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

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

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=22⋅3⋅5⋅72⋅13/23⋅52
x=4⋅3⋅5⋅49⋅13/8⋅25
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
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Comments 3 comments
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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.