Do you really want to lose weight and finally feel good again in your skin? A healthy diet alone is not guaranteed to lead you to your goal. It requires a lot of discipline and in most cases sufficient exercise, of course.
But not every sport is suitable for everyone. In order to achieve success, you must also enjoy the sport. Otherwise, it is difficult to exercise them regularly and to stay on the ball.
Furthermore, there are sports that are particularly suitable for losing weight because they burn calories properly. Below we go into more detail about which sporting activities burn the most calories.
1. Gentle on the joints and effective: swimming
Swimming is a popular, fast and challenging sport. Especially for people with a little more weight swimming is particularly suitable and definitely preferable to other sports, until the weight has normalized a little.
The sport is extremely easy on the joints. Rubbing is the swimming technique that burns most calories. Always make sure that you perform the technique correctly. It may make sense to take a swimming course to learn the right technique.
In any case, it requires some discipline. This is the only way to continuously improve your own swimming style. Swimming is also extremely healthy. Even the heart muscle can be strengthened. Women and men can crawl in one hour burn between 500 and 600 calories.
2. Not for bores: spinning
Spinning courses are one of the new trend sports. Sweating together on the bike, with good music, that sounds great, doesn’t it? Many gyms now offer spinning courses.
The instructor not only provides you with good music, regular motivational sayings also inspire. The common sport is like a kind of event. A major advantage: The cardiovascular system is strengthened in the long term. Spinning, depending on the intensity and pace, is a very demanding sport.
This can also be seen in the calorie balance. Women can burn over 600 and men over 800 calories in an hour. However, there is a disadvantage: Since spinning courses are usually offered via a gym, membership in the studio is usually required.
3. The cheapest sport: running
Running is one of the most effective sports. In any case, it is important to slowly increase the correct footwear and the number of kilometers. The underground also plays a role. Under no circumstances is it advisable to train exclusively on asphalt.
However, if you suffer from joint problems, you should rather choose a different sport. Condition and fat burning are definitely strengthened while running.
Another advantage: running is always and everywhere and does not require high membership fees or special equipment. But if you train regularly, you should definitely invest in a good running shoe. Those who run continuously will get a “running high” over time and will be able to continuously increase the running distance.
4. Jump to jump to the goal: jump rope
Little equipment is also required for jumping rope. Jump rope is one of the leaders in terms of calorie consumption. Entire choreographies and competitions are now carried out under “Rope Skipping”.
However, people who suffer from joint problems or being overweight should never practice the sport. Sports like jumping rope can put a lot of strain on joints like knees in the long run.
Sports beginners should rather resort to a different sport. Nevertheless, jumping rope is great music and a lot of fun with others. If you want to jump rope, you should start the whole thing slowly. 5 minutes of jumping rope 3 times a week are ideal to start slowly and do your body justice.
5. Winter sport: cross-country skiing
Winter sports like ice skating or snowboarding are known to be true calorie killers. Cross-country skiing is also ideal for endurance and fat burning. Here the whole body is put into motion, numerous muscles are trained and the heart muscle is strengthened.
Due to the even movement, there is no overloading of individual muscles. Studies have shown, that a lot of happiness hormones are released during cross-country skiing, so an adequate substitute for chocolate. And honestly, most of the time, the picturesque scenery on a ski vacation compensates for every single muscle ache, right?
However, the whole thing has a disadvantage: Cross-country skiing is of course only possible regionally and seasonally. Women can burn over 500 calories in one hour, men can burn over 700 calories.
6. On the rollers, ready to go: inline skating
Numerous muscle groups are evenly trained with inline skating. There are big blade night events in big cities, here people roll together through the whole city.
In addition to investing in skates, you don’t need anything else for this sport. Of course, straight and paved paths are the best base. With an hour of skating you can quickly burn up to 600 calories, ideal for training a meal.
This sport can also be practiced as a family. But safety comes first. It is advisable to wear a helmet and protectors. If you are already a bit trained, you can also plan a tour with the skates instead of a bike tour. But here too, it’s better to start slowly and then increase.
7. Whole body training: rowing
Rowing is known as an effective sport for many people. This does not always require a lake or river. If there is no regatta nearby, you can also use a rowing machine.
Many sports studios now have such sports equipment. Intensive cardio which trains all muscle groups and does not or hardly stress the joints. Especially at the beginning, it is better to start growing slowly.
Many athletes use the ergometer to warm up or end a sports session. 10 minutes is very exhausting. A distance of 1000 meters can burn up to 250 calories. Your condition is ideally trained by rowing.
8. Step by step: climb stairs
Yes you heard right, climbing stairs can be a sport and has it all. Climbing stairs burns up to seven times more calories than walking around. The advantage: stairs are always and everywhere. You can easily slide your training session in between.
No matter whether you take the stairs instead of the escalator or the elevator, or whether you specifically climb stairs for half an hour, it is an effective whole body workout.
In addition to the buttocks, thighs and calves are also trained. There is now a stairmaster in many gyms. So you can also train in the studio. 15 minutes of climbing stairs will burn up to 150 calories.
9. On the trail of Popeye: muscle training
Strength workouts are particularly effective. Whoever lifts and lifts weights clearly burns fewer calories than in an endurance sport but the so-called afterburn effect is particularly large here.
However, you should pay attention to very intensive interval training. Muscle training requires a lot of strength. The body burns calories significantly after training and even at night. Basal metabolism becomes permanently elevated and stimulating fat burning.
Good for you, because you can feast and enjoy more. Lifting weights for an hour can burn up to 700 calories. If the whole thing is too strenuous with weights, you can also train with your own body weight.
10. Walking gently on the joints
Nordic walking is by no means only for seniors. With the right hiking sticks, you can hike your favorite route and burn some calories.
The sport is particularly suitable for people with joint problems. Also a great opportunity for absolute beginners to strengthen their condition and possibly preparing for another sport.
Walking is also an ideal balance sport for cyclists or runners. However, you should make sure to use the right technique. The best thing is to let a professional show you. Nordic walking is a great whole-body workout. Legs, buttocks and shoulders are trained. You can burn up to 450 calories in an hour.
11. Short and intense stress: HIIT
HIIT is a great sport you strain your body with short but very intensive workouts. No matter whether plank, mountain climbers or squats, you can train all body regions in a targeted manner.
Train until the muscles burn. The body can be specifically defined with a HIIT. The reason lies in the difference to the actual metabolism, which runs at full speed during a HIIT. One advantage: You can train such a workout without any equipment outdoors, at home or in the gym.
Conclusion: There are a lot of sports that burn a lot of calories. This does not always require expensive equipment or a lot of time. A short, intensive workout, three times a week, builds up a lot of muscle and you benefit from the afterburn effect.