If you’re looking to take your workout to the next level, consider these sports to really kick it up a notch. These sports can be done individually or as a group, but will be sure to get you moving and burning more in just an hour! The great thing about these sports is that they’re fun and sometimes competitive, so your hour workout is actually enjoyable while also being great for your body. The most rewarding workout is one where you know you pushed yourself to your limit to achieve a new level of ability or stamina, and these sports incentivize you to work hard, sweat more, and burn big.
1. Spin Class or Cycling
Spinning or cycling is a great way to get started on a cardio regime that will kick start an intense calorie burn. On average, you can burn about 600 calories in a one-hour spin or cycle session, which is roughly the number of calories in a Big Mac! Spin classes are gaining popularity for the fun atmosphere, pumped-up music, and encouraging instructors that help you push yourself to do your best. If you prefer outdoor cycling, find a local bike group that you can join to help you explore new routes and encourage you to push the limits of what you think you can do. Joining a class or biking group can help motivate you to push yourself, burn calories, but also have a more enjoyable workout
2. Soccer
Playing with friends or as a team sport makes soccer a truly enjoyable sport, but also elevates the competition and makes you push yourself more. Whether you’re playing for fun or competitively, you can burn through about 600 calories in a quick hour of game time. That’s about the same amount of calories in a Whopper! Every game you play and training you attend will have you moving around the field almost non-stop, which will get your heart pumping and burn more calories. Soccer is also a sport open to all body types, not needing the imposing size and build of a football player or the height of a basketball player.
3. Tennis
Tennis is a pretty accessible sport for many people – you really just need a racquet, ball, and court divider. Tennis involves several calorie-burning activities, from the cardio you get from moving around the court to building muscle as you maintain a squatted ready-position. On average, an hour-long tennis match can have you burning upwards of 500 calories, or about two and a half Snickers Candy Bars. Tennis works several parts of your body using one activity – your legs, your back and ab muscles, and your arms – which means you burn more calories. It’s also a great way to work on stamina, coordination, and lean muscle development.
<>h24. Swimming
Regular swim practice is an incredibly high-calorie burner, engages all muscles of the body, and is also great because it is low-impact on your joints and body, so you’re less likely to injure yourself. In an hour of swimming, you can burn about 500 calories, the same number of calories in a large McDonald’s Fries, and you have the potential to increase that calorie burn the more intense of a swimmer you are. If you choose to swim alone, aim to increase the amount of laps you finish every time you go. If you’re better in group environments, team swimming is great because it encourages you to push yourself to go faster while helping to keep your pace.
5. Basketball
Basketball is a sport that keeps you in constant motion, as you run back-and-forth as you switch from offense to defense. The competitive edge to this game motivates players to do more, run harder, and score more, while working your body more. An hour-long basketball game can burn up about 400-450 calories, which is equal to approximately two glazed Krispy Kreme doughnuts. While this sport primarily works your leg muscles, basketball also helps build calorie-burning core muscles to help you pivot and duck around opponents, as well as arm muscles to help control and throw the ball. Many places have local YMCAs that offer court access or a spot on a recreational team for a small fee, but free, open-air basketball courts are often a ubiquitous presence in many cities and towns.
6. Squash
Squash is an intensive racket sport played on an indoor court and can by played as a “singles” tournament involving two people, or a “doubles” game with four people. Played competitively, squash can help you burn through about 800 calories per hour, which equates to a large vanilla milkshake from McDonald’s. It can also be played by one person, hitting the ball against the wall, which may take your calorie burn down into the 600-700 range. Squash is played with a small, hollow, rubber ball that, when hit, travels very fast. You have to keep your muscles tense and your body ready to move, which is why the calorie demand on your body is so high. This is a highly competitive game that gets you moving all over the court, and you’ll be surprised at how many calories you burn in just an hour!
7. Rock Climbing
Whether you’re a first-time rock climber or an experienced professional, rock climbing is a really fun way to engage in a full-body workout that builds muscle and strength. Depending on your experience and ability, you can burn anywhere between 500 to 900 calories in an hour of rock climbing. That’s equal to about 4 to 8 scoops of vanilla ice cream! Indoor rock gyms are becoming more and more popular, and you can find a rock gym in most cities. You can also check out local outdoor stores for some tips on how to get into rock climbing, and maybe even sign up for a class or outdoor experience that can help you on your form and ability. The more experienced you become, the more opportunities you have both inside and outside to go practice this sport.