Not everyone finds the gym appealing, and sticking to the same workout routine can quickly become tedious. However, when it comes to losing fat, it's crucial to keep your body active and burn more calories than you consume. If you're seeking a fresh approach to stay motivated and accelerate your weight loss journey, there are several sport-centric workouts that fit the bill perfectly. We've compiled a list of six exercises that not only burn the most calories but also aid in shedding excess weight efficiently. Get ready to witness impressive results sooner than you think! (You can thank us later!)
While running, jogging, or going for long walks are often recommended by healthcare professionals and trainers, they might not always be the most exciting or efficient options. "The key is to find an activity you genuinely enjoy and stick with it consistently," advises Amy Goodson, MS, RD, CSSD, LD, a registered dietitian, certified specialist in sports dietetics, and the acclaimed author of The Sports Nutrition Playbook. "If weight loss is your goal, engage in it more frequently and also pay attention to your nutrition, ensuring a calorie deficit while nourishing your body with nutrient-rich foods."
Running, for instance, typically burns around 100 calories per mile, according to ACE Fitness, while walking at a pace of four miles per hour can help you shed 135 to 189 calories in just 30 minutes. However, research indicates that high-intensity interval training (HIIT) might be the optimal choice for torching calories and achieving faster results. "HIIT involves alternating between high-intensity and low-intensity training, resulting in more calorie expenditure compared to exercising for the same duration at a slower pace," explains Goodson.
That said, if you're seeking rapid outcomes and an enjoyable approach to fitness, we've got you covered. Take a closer look at these scientifically-backed sport-focused workouts that maximize calorie burn and expedite weight loss.
1) Swimming
Swimming is an underrated gem when it comes to individual sports that engage your entire body. It's not just a form of cardio; it's a workout that can effectively burn calories and sculpt lean muscle. Don't let its low-intensity reputation fool you – research confirms its significant benefits for weight loss.
Strokes like the butterfly, breaststroke, and freestyle can ramp up your calorie burn. According to WorldHealth, just 30 minutes of swimming using these energy-intensive strokes can help you shed anywhere from 367 to 404 calories. As you move against the water's resistance, your body works hard, resulting in fat burning and muscle sculpting. As Amy Goodson explains, "Muscle is more metabolically active than fat, meaning that it burns more calories at rest."
2) Zumba
If you're seeking a lively group workout, Zumba is a fantastic option for shedding those extra pounds. While not your typical "sport," Zumba offers a high-intensity aerobic training experience that combines intricate dance movements with a community of like-minded individuals who share a passion for dance workouts.
Research has demonstrated the significant impact of Zumba on weight loss by reducing overall body fat. During a one-hour Zumba class, you can expect to burn an average of 500 to 800 calories. Various factors, including age, genetics, and personal intensity (how vigorously you engage), may influence the exact calorie burn. However, as long as you're putting in the effort and embracing the dance moves, you can anticipate visible results in no time.
3) Basketball
Whether you're an occasional hoop shooter or a regular participant in pickup games with friends, basketball is a beloved and competitive exercise that's perfect for weight loss. In just 30 minutes of playing, a person weighing 155 pounds can burn approximately 288 calories, according to Harvard Health Publishing. Keep in mind that this is just a baseline, as individuals with higher body weights can exert even more energy and torch additional calories during the game.
Basketball combines jumping movements with resistance training, making it a phenomenal total-body workout. In addition to helping you shed unwanted weight, this enjoyable sport provides a mood boost, promotes healthy bones, reduces stress, enhances coordination and balance, and improves heart health, as explained by WebMD. What more could you ask for in a workout?
4) Flag Football
Flag football is a dynamic team sport that offers excellent calorie-burning benefits, providing a vigorous workout with diverse movements, as highlighted by Virtua Health. While there may be moments of rest and downtime during team huddles, this sport involves intense muscle engagement while minimizing person-to-person contact.
A full game of flag football consists of two halves, each lasting 20 minutes, resulting in a total game time of 40 minutes. It's estimated that a 150-pound individual participating in an entire flag football game can burn approximately 363 calories. For a 200-pound person, the calorie burn increases to around 484 calories, while a 250-pound player can torch about 605 calories, according to MyFitnessPal. This exercise pushes your body to the limits, as players sprint, jump, and change directions swiftly. Not only will you witness positive results in terms of body weight, but flag football has also been linked to improved cardiovascular and bone health, as reported by NFL FLAG.
5) Rock Climbing
When it comes to enjoying a thrilling workout, few activities compare to rock climbing. Whether you choose a climbing gym or venture into the great outdoors with a certified professional, you're in for an exhilarating and rewarding exercise session.
According to WebMD, rock climbing is a total-body workout that engages your core, legs, arms, glutes, and back, activating almost every muscle group in your body. It combines strength and aerobic work, boosting your calorie burn throughout the day and supporting your weight loss endeavors. Research suggests that rock climbing can torch an impressive 480 to 660 calories per hour! However, be prepared for the high intensity of this sport, as it may require some time to adapt and build stamina.
6) Cycling
Cycling, a beloved exercise, offers numerous health benefits beyond weight loss. Research shows that it can significantly enhance fitness levels, improve insulin sensitivity, and reduce the risk of heart disease, cancer, and mortality. Whether you're a beginner or a seasoned pro, according to Harvard Health Publishing, a 30-minute cycling session can help you burn anywhere from 210 to 441 calories, depending on your weight and the intensity of the workout. Regardless of your chosen speed, cycling is a fantastic exercise that supports rapid weight loss and overall physical fitness improvement.
Don't wait any longer! Engage in these sports and workouts right away to boost your weight loss goals, enhance your health, and enjoy a great time while meeting new people!