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What Exercise Burns the Most Calories?

Cardio Comparison: Calories Burned in 30 Minutes

Cardio is a must for a whole slew of health reasons: it's good for your heart, increases energy, helps reduce your risk of certain conditions like osteoporosis and diabetes, helps you sleep better, and boosts your immune system, to name a few! Of course, cardio is also essential if you're trying to fit into the jeans you wore in college. If weight loss is your main reason for doing cardio, make your exercise count; check out the chart below to find out which type of cardio burns the most calories in 30 minutes.

*All calculations are based on a 130-pound woman.

Type of cardio Calories burned in 30 min
Cardio class 189
Cross-country skiing 216
Cycling 14 mph 270
Cycling 18 mph 324
Dancing 162
Deep-water running 230
Hiking 194
Indoor cycling class 207
Jumping rope vigorously 330

Keep reading to see how many calories other types of cardio burn.

Type of cardio Calories burned in 30 min
Kickboxing class 298
Mountain biking 230
Rollerblading 184
Rowing machine 189
Running 8 min/mile 338
Running 10 min/mile 270
Running 12 min/mile 216
Snowshoeing 216
Soccer 189
Step machine 162
Swimming laps 297
Tennis 182
Walking 15 min/mile 122
Walking 15 min/mile on
a 10% incline
284
Image Source: Thinkstock
Join The Conversation
taylor55 taylor55 5 years
Don't you think it depends on how intensely you're working out? When I take a Zumba class, I get into it more than some of the other people in the class. It's very possible I'm burning more calories than them. I know this is a general guideline but I would have appreciated a range. 162 calories can be discouraging for some of us who know we work our butts off dancing.
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