Running burns calories. Running for one hour burns 500–1000 calories. Speed, tempo, and endurance affect this range. Running activates every muscle area, burning more calories.
Low-impact swimming works several muscle groups. Swimming for 30 minutes burns 200–300 calories. Swimming boosts cardiovascular health, endurance, and strength—all good reasons to get in.
Biking for one hour burns 500–700 calories. Sprinting on a stationary bike for 20 seconds and stopping for 10 seconds burns 500–700 calories in half the time.
Recovery follows interval training. Traditional tabata is 20 seconds on, 10 seconds off for 8 rounds or 4 minutes. Higher heart rates burn calories faster. 400–600 calories every 30 minutes.
Childhood activity improves health. Jumping rope boosts cardio and strength. Jumping boosts coordination. Jumping rope burns 600–1000 calories/hour.
EPOC burns calories all day, whereas strength training burns 300–400 calories per hour. EPOC improves metabolism by rebuilding muscles after strength training.
Boxing improves balance, endurance, upper body strength, and energy release. Boxing burns 500–800 calories per hour.