TodaysFitnessTrainer.com brings you a list of the TOP TEN calorie burning exercises (plus a few honorable mentions), according to the Compendium of Physical Activities (2013).

1. TOP
TEN
CALORIE
BURNING
EXERCISES
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2. TOP TEN CALORIE BURNING EXERCISES
FORMULA USED TO
CALCULATE CALORIES
BURNED WITH EXERCISE
= Duration x
(minutes)
METS x 3.5 x Weight (kg)
200
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3. TOP TEN CALORIE BURNING EXERCISES
According to the CDC*, the average
height and weight measures for Americans are:
Height:
Weight:
69.3 in.
5 ft. 9 in.
(176 cm)
88.7 kg
(195.5 lbs)
Males
* Centers for Disease Control and Prevention, 2013
Height:
Weight:
Females
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63.8 in.
5 ft. 4 in.
(162 cm)
75.4 kg
(166.2 lbs)

4. TOP TEN CALORIE BURNING EXERCISES
FOR YOUR REFERENCE
The information found in this column
represents the average number of calories
burned in 30 minutes.
The information found in this column
represents the average number of minutes
required to burn 500 calories.
The information found in this column
represents the average number of minutes
required to burn 3500 calories (1 lb. of fat).
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5. TOP
THREE
HONORABLE
MENTIONS
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6. TOP TEN CALORIE BURNING EXERCISES
3
number
* RUNNER UP *
STAIR CLIMBING
• Real stairs (min. 6” height)
• Fast pace
• 9.0 METS
419
36
251
calories
minutes
minutes
356
42
295
calories
minutes
minutes
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7. TOP TEN CALORIE BURNING EXERCISES
2
number
* RUNNER UP *
ICE HOCKEY
• Competitive
• Fast pace
• 10.0 METS
466
32
225
calories
minutes
minutes
396
38
265
calories
minutes
minutes
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8. TOP TEN CALORIE BURNING EXERCISES
1
number
* RUNNER UP *
SNOW SHOEING
• Vigorous effort
• Fast pace
• 10.0 METS
466
32
225
calories
minutes
minutes
396
38
265
calories
minutes
minutes
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9. TOP
TEN
CALORIE
BURNING
EXERCISES
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10. TOP TEN CALORIE BURNING EXERCISES
10
number
SWIMMING
• Breast stroke (in particular)
• Moderate pace
• 10.0 METS
466
32
225
calories
minutes
minutes
396
38
265
calories
minutes
minutes
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11. TOP TEN CALORIE BURNING EXERCISES
9
number
MARTIAL ARTS
• Various (eg. judo, karate, kickboxing)
• Moderate pace
• 10.0 METS
466
32
225
calories
minutes
minutes
396
38
265
calories
minutes
minutes
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12. TOP TEN CALORIE BURNING EXERCISES
8
number
WIND/KITE SURFING
• General
• Moderate pace
• 11.0 METS
512
29
205
calories
minutes
minutes
435
34
241
calories
minutes
minutes
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13. TOP TEN CALORIE BURNING EXERCISES
7
number
BALLROOM DANCING
• Various styles
• Competitive
• 11.0 METS
512
29
205
calories
minutes
minutes
435
34
241
calories
minutes
minutes
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14. TOP TEN CALORIE BURNING EXERCISES
6
number
RUNNING
• 7.5 to 8.0mph
• 8 minute/mile
• 12.0 METS
559
27
188
calories
minutes
minutes
475
32
221
calories
minutes
minutes
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15. TOP TEN CALORIE BURNING EXERCISES
5
number
BOXING
• In the ring
• Moderate pace
• 12.0 METS
559
27
188
calories
minutes
minutes
475
32
221
calories
minutes
minutes
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16. TOP TEN CALORIE BURNING EXERCISES
4
number
ROPE JUMPING
• 120 to 160 skips/minute
• Moderate pace
• 12.0 METS
559
27
188
calories
minutes
minutes
475
32
221
calories
minutes
minutes
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17. TOP TEN CALORIE BURNING EXERCISES
3
number
ROWING
• Stationary
• 200 Watts (very vigorous effort)
• 12.0 METS
559
27
188
calories
minutes
minutes
475
32
221
calories
minutes
minutes
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18. TOP TEN CALORIE BURNING EXERCISES
2
number
CROSS COUNTRY SKIING
• 5.0 to 7.9 mph
• Fast pace
• 13.0 METS
605
25
173
calories
minutes
minutes
515
29
204
calories
minutes
minutes
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19. TOP TEN CALORIE BURNING EXERCISES
1
number
MOUNTAIN BIKING
• Vigorous effort (ie. uphill climb)
• Fast pace
• 14.0 METS
652
23
161
calories
minutes
minutes
554
27
189
calories
minutes
minutes
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20. TOP TEN CALORIE BURNING EXERCISES
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