Burn calories: These sports are the most effective


Writed by - Andy Gocker
  Burn calories: These sports are the most effective
Losing weight is easier in a team. © Bojan Milinkov/Shutterstock.com, SpotOn

Ready for the new year

According to a survey, almost half of Germans have decided to do more sport in 2023. Also very popular at 36 percent: losing weight. To combine both, workouts such as spinning, squash or jumping rope are recommended. They burn a lot of calories and are fun to boot.

What are calories?

A calorie, usually expressed in kilocalories (kcal), is not inherently negative, but simply a unit of measurement of the energy content of food. The human body needs this energy to function. Ideally, a balanced diet provides exactly the required amount of energy. It stores excess in the form of fat cells. In the long term, these are just as damaging to health as deficits.

The daily calorie requirement depends on individual factors such as body weight and height, gender or age. They also affect calorie expenditure during physical activity. It is particularly high in the following sports.

These workouts burn the most calories

To run

Running is one of the most popular sports. No wonder: it can be practiced anywhere without any costs or tools. By exercising in the fresh air, runners also absorb vital vitamin D. The fact that a person with an average weight of 70 kilograms burns 420 kcal per hour at an average speed of 8 km/h according to the calorie consumption calculator from 'Apotheken Umschau' is almost irrelevant.


Spinning to motivating beats is just as much fun. The only disadvantage is that you need an exercise bike or a membership in a gym. If neither is available, good results can also be achieved with a conventional bicycle. A cyclist with a speed of 15 km/h only loses 280 instead of around 875 calories per hour, but demands the leg and buttock muscles just as much as on a spinning bike.


If you find it difficult to be in top form on your own, you can meet up with friends for a round of squash. The fast racquet game not only demands physical condition, but also coordination. In a playful way you get rid of 840 kcal in 60 minutes.

jump rope

The skipping rope is an integral part of the schoolyard and is becoming popular with more and more adults. With good reason: Armed with just a rope, you can fight 700 calories in one hour. In order not to overstrain the joints when jumping, shock-absorbing running shoes are recommended.

To swim

Even more relieving, but just as effective, is an hour of intensive breaststroke or crawl swimming. It is therefore well suited for beginners or athletes of advanced age. In addition to physical exercise, the regulation of body temperature in the water also contributes to the consumption of 700 calories per hour.


The trend sport Crossfit also stimulates the fat metabolism. Depending on the workout, weightlifting, sprinting, bodyweight exercises, and gymnastics can burn between 500 and 700 calories in an hour. Additional plus: The whole body is trained through the different movement sequences.

Do not rush

If you get a taste for it, you should start your training slowly, despite your enthusiasm, and increase it continuously. This not only maximizes motivation, but also minimizes the risk of injury. Newcomers are also recommended to have a thorough check-up with their doctor to rule out previous illnesses. With the medical go and the right sport, nothing stands in the way of the fight against the kilos.

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