Official ranking of sports that burn the most calories there’s something for everyone

When it comes to losing weight and getting in shape, exercise is an essential part of the equation. Paired with a healthy diet, regular physical activity can help you shed pounds and sculpt a leaner physique. But not all sports are created equal when it comes to burning calories. Some activities can burn more energy than others, so if you’re looking to maximize your fat-burning potential, here’s a guide to the sports that will help you torch the most calories.

Team Sports: High-Energy Fun for All

If you’re someone who enjoys the thrill of team sports, you’re in luck—these types of games tend to burn a lot of calories while also being incredibly fun. Among the most calorie-burning team sports is handball. Between the intense sprints, jumps, and constant movement, you can burn between 800 and 920 calories per hour. It’s a great way to work up a sweat while having fun with friends.

Another high-calorie sport in the team category is basque pelota (a traditional ball game from the Basque region), which can burn anywhere from 800 to 950 calories per hour. If you’re more into water sports, water polo is another excellent option, burning between 600 and 800 calories per hour. These sports combine skill, strategy, and high-intensity effort to help you torch calories quickly¹.

Combat Sports: Full-Body Workouts That Pack a Punch

For those who enjoy combat sports like boxing, judo, or karate, you’re in for a serious calorie-burning workout. These sports involve full-body movements that engage multiple muscle groups, making them great for building strength and endurance while burning calories.

A single hour of boxing can burn between 700 and 900 calories, while karate and judo follow closely behind, burning around 600 to 800 calories per hour. These sports not only give you an intense workout, but they also help improve agility, coordination, and mental focus².

Water Sports: Burn Calories While Having Fun in the Water

If you’re a fan of the water, there are plenty of water sports that offer an excellent calorie burn. Whether you prefer swimming, kayaking, or rowing, all of these activities can help you stay in shape while enjoying the water.

Swimming can burn anywhere from 600 to 900 calories per hour, depending on your intensity and stroke. It’s a full-body workout that also improves cardiovascular health.
Rowing offers a similar benefit, burning between 600 and 1000 calories per hour, and it’s fantastic for building upper body strength.
Kayaking is another solid option, with a calorie burn ranging from 850 to 950 calories per hour. It’s great for your arms, shoulders, and core.

So if you’re near a lake or beach, hopping in the water can be both refreshing and an efficient way to burn calories³.

Endurance Sports: Keep Moving to Burn More

For those who prefer endurance sports that require sustained effort over longer periods, there are plenty of activities that can help you burn through calories. If you enjoy running, running can burn between 800 to 1000 calories per hour, making it one of the top calorie-burning activities. Whether you’re jogging or sprinting, your body uses a lot of energy to keep moving.

If running isn’t your thing, consider cycling, which can burn anywhere from 500 to 1000 calories per hour depending on the intensity and terrain. For those who prefer a more relaxed pace, even roller skating or rollerblading can burn between 600 and 1000 calories per hour. These sports provide a great alternative to running without putting as much strain on your joints⁴.

Outdoor Sports: Nature’s Playground for Calorie Burn

If you enjoy getting out into nature, outdoor sports offer some fantastic ways to burn calories. Skiing, hiking, and climbing are all physically demanding sports that will help you stay in shape.

Cross-country skiing is one of the highest calorie-burning activities, with an impressive 500 to 1100 calories burned per hour. This activity provides an excellent full-body workout, engaging both your upper and lower body.
Rock climbing is another great way to torch calories, burning 540 to 750 calories per hour. It’s also a fantastic workout for building upper body strength and endurance.
Downhill skiing is slightly less intense but still burns a significant amount, between 300 to 650 calories per hour.

For outdoor enthusiasts, these activities combine the joy of being in nature with a great way to burn off those extra calories⁵.

Fitness Sports: Fun Ways to Stay Fit

If you’re looking for something a bit more accessible, fitness sports like jump rope, cycling, and Zumba offer effective ways to stay active without the need for a specialized sport. Here’s a quick rundown:

Jump rope can burn between 700 to 900 calories per hour. It’s a simple and fun activity that can be done virtually anywhere.
Zumba is another excellent choice for fitness lovers. This high-energy dance workout can burn between 530 to 750 calories per hour while having a blast moving to music.
Step aerobics offers a similar calorie burn, with around 600 to 850 calories burned per hour.

These types of fitness activities are fun, easy to learn, and perfect for people of all fitness levels.

Low-Calorie Sports: Not All Activities Are Equal

On the flip side, not all sports burn a lot of calories. For example, archery and baseball are relatively low-intensity sports, with archery burning very few calories compared to the activities mentioned above. While these sports are still enjoyable and can be great for relaxation or skill-building, they’re not as efficient for those specifically looking to burn calories.

The Bottom Line

No matter what your fitness level or preference is, there’s a sport for everyone that will help you burn calories and get in shape. Whether you prefer high-intensity team sports, low-impact activities like swimming, or outdoor adventures in the mountains, there are plenty of options available to fit your lifestyle and goals.

So next time you’re deciding how to stay active, consider which sport might best help you achieve your fitness goals. And remember, the most important thing is to have fun while staying active!

Sources:

“Calories Burned in Handball” – My Fitness Pal
https://www.myfitnesspal.com/exercise/calories-burned/handball-team-76
“Basque Pelota Calorie Burn” – Wikipedia
https://en.wikipedia.org/wiki/Basque_pelota
“Rowing Calories Burned” – Harvard Health Publishing
https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
“Cross-Country Skiing Calories Burned” – Colorado Cross Country
https://coloradocrosscountry.com/improve-your-health-with-cross-country-skiing
“Zumba Calories Burned” – Zumba
https://www.zumba.com/en-US/blog/zumba-for-weight-loss