Like it or not, running makes for a really great cardio workout: Maintain a six-mile per hour pace, and you’ll burn upwards of 557* calories in one hour! And even if running that fast for that long** seems like a bit of a stretch, you can still burn an impressive 398 calories per hour by jogging.
What’s that? You loathe any sport that involves putting one foot in front of the other in quick succession? Don’t sweat it. There are plenty of other activities that just as effective in the calorie-burning department — and markedly less torturous:
Pedaling on a stationary bike can burn just as many calories as jogging (398 calories) — even though you get to sit down while you do it. Dust off your old mountain bike or take a vigorous indoor cycling class, and you’ll incinerate even more calories: Both burn about 483 per hour, depending on your speed and resistance.
2. Jet Skiing:
You’ll never guess how many calories you burn just by driving a jet ski: 398 in an hour! (For the record, that’s 86 more calories than you’d burn horseback riding, which is sorta, kinda similar.) Experts say the water sport engages your core, quads, hamstrings, and upper body because it requires constant balance and effort to keep your body upright.
3. Walking Uphill With a Load:
Turns out there is a benefit to schlepping around tons of stuff. Add about 10 pounds to your backpack (a few books or beverages should do the trick), and head for high altitude (like that great boutique at the top of the hill). You’ll burn about 415 calories per hour at a regular walking pace (usually about four miles per hour) — that’s 57 more than you’d burn on a standard stroll without the baggage.
4. In-Line Skating:
Granted, it’s like running on wheels. But even if rollerblading didn’t burn 426 calories per hour, it’d still be more fun than jogging. Whee!
Aerobic dance can burn upwards of 443 calories per hour. And yes, sweaty Saturday-night dance parties totally count.
6. Rock Climbing:
You’ll burn about 454 calories per hour on your way up and 284 per hour on your way down.
7. Jumping Rope:
Your favorite childhood playground game is actually an incredible workout. Depending on your pace and intensity, it can burn about 670 calories an hour. Shoot for at least 100 skips per minute to get the most bang for your bounce.
While rowing may sound like a low-key, sit-on-your-butt-while-you-sweat kind of sport, it’s actually enormously effective. Because you actually row with your arms and your legs, it seriously puts your body through the wringer, burning about 682 calories in a 60-minute, high-intensity session.
Boxing doesn’t just look fierce — it delivers. Get your gloves in the ring to burn about 727 calories in an hour. (Or, try a less-intimidating kickboxing class to burn 585 calories in a 60-minute session.)
You can’t lose with breaststroke (585 calories per hour), backstroke (540 calories per hour), or butterfly (784 calories per hour) at a moderate to vigorous pace.
11. Scuba diving
Calories burned per hour: about 600.
Scuba diving has one of the biggest payoffs of any extreme fitness workout and is a terrific butt, hip, thigh, and ab workout.
Please bear in mind that water temperature will also influence the amount of calories burned – the colder the water, the more need for your body to heat itself up because your body heat dissipates into the water faster. However, this calculator should give you a general idea of how much energy a dive will take for you.
Calorie counting and scuba diving
Being fit and healthy should be a top priority when it comes to scuba diving. Physical health not only enhances your experience and performance, but it also affects safety. Being out of shape or overweight makes us vulnerable to a number of risks in diving, including decompression illness. Many divers watch what they eat as a matter of course, but how do we count calories burned when diving? Does diving even burn significant calories?
Lose weight by scuba diving
If the idea of losing weight by scuba diving sounds too good to be true, rejoice, because it is not. Many experienced divers lose weight during the dive season without changing their lifestyle in any other way. When I go on a dive trip, making several daily dives, I typically return as many as 5 pounds lighter after only a week. And that weight loss comes in spite of consuming ample amounts of food — onboard cuisine is usually plentiful and delicious. So yes, it is possible, at least anecdotally, to lose weight simply by scuba diving.
Burn, baby, burn
It often comes as a surprise to new divers just how energy-consuming diving is, because, as they say, it’s not like they’re out of breath. Quite the contrary, dive instructors emphasize the importance of never being out of breath while diving. If you’re breathing hard, you’re over-exerted, and that’s not good. Diving is the lazy man’s sport. So why would it burn calories? The secret lies in the body’s process of thermoregulation. The body seeks to maintain a core temperature of 98 degrees Fahrenheit; the majority of the calories we burn daily are actually for this purpose. When we are exposed to temperatures significantly lower than this, we put greater demands on the body’s thermoregulation, and the body burns more calories. And because water is 800 times denser than air, it can absorb enormous amounts of heat — even a small variation in water temperature, one that wouldn’t make much difference on dry land, can vastly increase our caloric needs.
Eat to dive, dive to eat
So just how many calories does scuba diving burn? Well, it varies quite significantly based on how strenuous the dive is and the temperature of the water, as well as a number of other factors. PADI has done quite a bit of research on this, and estimates that an average shore-dive in temperate water burns as much as 600 calories per hour — the same as jogging. A leisurely boat dive in warm, tropical waters burns about 300 calories an hour, equivalent to hiking or a brisk walk. A dive day in the tropics, with three dives a day, burns about 900 extra calories, or about 40 percent extra for an average male.
Adding calorie burn to your dive log
If you’re counting calories you may want to factor them into your dives. You can use PADI’s numbers as a rule of thumb for this, and a number of calorie-tracking tools, such as FitDay, also feature scuba diving as one the activities you can enter into your daily expenditure. None of the tools that I’ve seen factor in water temperature, only dive time, so they’re rough estimates. If you’re not actively counting calories, just know that on dive days, it’s okay to have an afternoon brownie. Or two.
During sleep, a person’s weight and the number of hours he/she sleeps determine how many calories are burned. Normally, a person burns about 0.42 calories for every pound in one hour of sleep. For instance, a 150 lb. person burns about 63 calories in one hour. If this person sleeps for eight hours total, he/she burns 504 calories for the whole duration. Just multiply the average rate with every pound of weight and number of hours of sleep. Therefore, the heavier a person is, as well as the longer a person sleeps, the more calories are burned.
Source: Padi.com, Health