When you design your Weight Loss program make sure you pick up the activities that fit your health and you enjoy the most. Here is a list of physical exercises / activities from the most to the least effective in terms of rate of burning the calories (calories per hour):
1020 – Running at 10 miles per hour.
900 – Rowing at competitive level / Walking Up-the-Stairs, fast, 2 steps at a time.
840 – Stationary Cycling at 20 miles per hour / Running at 8.5 miles per hour.
780 – Trampoline.
720 – Field Hockey at competitive level / Rugby at competitive level / Running at 7.5 miles per hour / Water Polo at competitive level.
690 – Running at 7 miles per hour.
660 – Basketball at competitive level / Running at 6 miles per hour.
630 – Cycling at 10 miles per hour / Cycling Uphill / Running at 5.5 miles per hour.
600 – High-impact Aerobics / Badminton at competitive level, single / Carrying 75 pounds loads / Stationary Cycling at 15 miles per hour / Handball at social level / Heavy Manual Work / Rowing Machine at vigorous pace / Squash at social level / Free-style Swimming at 40 yards per minute / Tennis at competitive level, single.
570 – Jogging at 5 miles per hour.
540 – Cycling at 11 miles per hour / Rope Skipping at 70-80 steps per minute / Skiing at fast pace.
480 – Badminton at social level, single / Basketball at social level / Cycling at 10 miles per hour / Football at competitive level / Soccer at competitive level / Ice Hockey at competitive level / Judo at competitive level / Karate at competitive level / Rollerblading / Walking at 5 miles per hour / Walking Up-the-Stairs / Water Skiing.
450 – Calisthenics (physical exercise without weights) / Downhill Skiing at light pace / Free-style Swimming at 30 yards per minute.
420 – Medium-impact Aerobics / Stationary Cycling at 10 miles per hour / Dancing at fast pace / Gardening (digging) / Ice Skating / Tennis at competitive level, double / Tennis at social level, single / Walking at 4.5 miles per hour.
390 – Cycling at 8 miles per hour / Horseback Riding at fast trot / Walking at 4 miles per hour.
360 – Table Tennis, single / Tae Kwon Do.
330 – Dancing at Foxtrot pace / Walking at 3.5 miles per hour.
300 – Badminton at social level, double / Cycling at 6 miles per hour / Golf, carrying the golf bag / Mapping Floors / Rowing Machine at easy pace / Rowing for pleasure / Sailing, handling small boats / Free-style Swimming at 20 yards per minute / Tennis at social level, double / Volleyball at social level in 6 people team, Walking at 3 miles per hour / Water Aerobics at mild pace / Weight Training.
270 – Horseback Riding at trotting speed / Tae Chi.
240 – Low-impact Aerobics / Billiards / Cycling at 5 miles per hour / House Cleaning / Playing a Musical Instrument, like piano / Snooker (game using the pool table) / Yoga.
210 – Playing Frisbee / Manual Typing.
180 – Bartending / Gardening (weeding) / Horseback Riding at walking pace / Isometric Exercises / Walking at 2 miles per hour / Walking Down-the-Stairs.
150 – Golf using a power cart.
120 – Darning (sawing technique) / Desk Work / Driving a car / Fishing, recreational / Knitting / Playing Cards at social level / Sawing / Standing / Electric Typing / Walking at 1 mile per hour / Writing, sitting at the desk.
72 – Watching TV.
60 – Lying Down / Sitting / Sleeping.