Calorie burn based on a 155-pound individual over a 30-minute interval.
10. Burpees – 298 calories
Break them up into intervals or add in jogging and jumping rope.
9. Cross-Country Skiing – 298 calories
Just as intense as running, but you recruit the use of your arms.
8. Rowing – 316 calories
Rowing inside, where conditions are controlled, may be less challenging than rowing across a lake against the wind.
7. Jumping Rope – 372 calories
It may seem effortless, but jumping rope is highly taxing that many people won’t be able to sustain.
6. Jogging – 372 calories
The faster you run, the more calories you’ll burn.
5. Hill Workouts – 373 calories
Whether you’re running or biking, throw some resistance in the mix by hitting a hill (or incline on a treadmill).
4. Swimming (Butterfly) – 409 calories
Again, swimming in a controlled environment will be less demanding than swimming against the current in a body of water.
3. Rock Climbing – 409 calories
Climbing at a faster pace or choosing a challenging route can increase the total calorie burn.
2. Tabata Training – 450 calories
A study conducted by the American Council on Exercise determined that a typical Tabata workout can burn an average of 15 calories per minute.
1. Sprint Intervals – 465 calories
Try altering between two minutes at an all-out pace, and then recover with one minute of jogging.
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