These 5 workouts could help you burn those calories

Posted on: January 10, 2019 | Written By: admin | Comments

With the start of a new year, many of us are looking to start a healthier lifestyle. Of course, you’ll need to work on your diet so you’re not gorging on hot dogs and pizza. And getting enough sleep will help out, too.

But you can’t ignore exercise. These five workouts burn tons of calories and could help get you into shape.

Each category will include the calories burned in each workout, according to research from the Harvard Medical School.

workouts sprinting


Running is one of the top choices to burn calories and lose weight, and deservedly so. The American Council on Exercise says running is the top choice to burn calories, even better than other top choices like swimming, cross country skiing or basketball.

If you’re just starting out, jogging also burns the calories, just at a lower rate than sprinting.

Calories burned in 30 minutes (5 mph):

• 125-pound person, 240 calories

• 155-pound person, 298

• 185-pound person, 355

Calories burned in 30 minutes (10 mph):

• 125-pound person, 495 calories

• 155-pound person, 614

• 185-pound person, 733

workouts rowing


Rowing works you arms, legs and back in a low-impact manner compared to contact sports. Spend a few minutes on the water or on a rowing machine, and you’ll feel the burn (in a good way!)

Calories burned in 30 minutes:

• 125-pound person, 255 calories

• 155-pound person, 316

• 185-pound person, 377

workouts lifting weights

Lifting weights

A high-intensity workout with weights, with quick breaks in between your repetitions, will help out here. Besides losing fat, you’ll also be retaining and building lean muscle.

Calories burned in 30 minutes:

• 125-pound person, 180 calories

• 155-pound person, 223

• 185-pound person, 266

workouts rock climbing

Rock climbing

Rock climbing combines strength and cardiovascular workouts into one. It’s a full body blast, covering your abs, biceps, calves, delts, lats, obliques, quads and traps.

Calories burned in 30 minutes (climbing):

• 125-pound person, 330 calories

• 155-pound person, 409

• 185-pound person, 488

workouts swimming


Hitting the water to swim is a full-body workout, with an emphasis on your arms and legs, without as much wear and tear on your body.

“Swimming in the ocean where you’re going against the current — that would be a really, really intense workout,” ACSM spokesman Jim White told

Calories burned in 30 minutes:

• 125-pound person, 180 calories

• 155-pound person, 223

• 185-pound person, 266

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