Which Exercises Burn the Most Calories? & Daily Exercise Log (9/16 - 9/22)

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I know that I'm late with this post - I generally plan to put it out on Mondays, but this is the second week in a row that it has ended up being on Wednesday. Anyway, I'm still doing Spartan September, and I'm back in the boxing gym, but I've been wondering which exercises burn the most calories per hour, so I did a little research.

Note that the numbers of calories burned per hour is dependent on the level of effort or intensity, and one's weight.

1. Ax Chopping, fast - If you are into MMA or forestry this may be for you, because a 130 lb person will burn more than 1000 calories per hour when chopping wood or going through the motions. Someone weighing 205 lbs will burn almost 1600 calories in that same amount of time.

2. Cross Country Skiing - Are you looking for a new winter activity? I went cross country skiing once as a child, and I remember it being a lot of hard work. I guess it should be since you will burn between 826 and 974 calories per hour at 130 lbs, and between 1300 - 1540 calories at 205 lbs.

3. Cycling/Biking - Whether you ride your bike for pleasure or race by yourself or in a team, if you ride with some intensity you can burn up to 944 calories per hour at 130 lbs, and up to 1489 calories at 205 lbs.

4. Running - The faster one can run, the more calories burned, and at 130 lbs, a 7 minute mile burns 826 calories/hour, a 10 minute mile burns 590 calories and a 12 minute mile burns 472 calories per hour. At 205 lbs, one will burn 1303 calories, 931 calories and 745 calories at those speeds. I average around 11 min/mile now, and I dream of one day being able to consistently run an 8 or 9 minute mile.

5. Jumping Rope - We generally start our boxing sessions with some time on the jump rope, and I am usually tired before the "real" class even starts, so I know that it takes real effort. One can burn over 700 calories per hour jumping rope at a fast pace, but even jumping slowly will burn about 475 calories per hour for those weighing 130 lbs, 745 for one weighing 205 lbs and up to 1117 if one jumps fast.

6. Boxing - One of my favorite activities is also one of the best for burning calories. A person weighing 130 lbs can burn up to 708 calories an hour boxing, while at 205 lbs the number can jump to 1117 calories per hour.

Some additional exercises that burn the most calories include: rowing; swimming, rock climbing, running stairs, martial arts, and hiking with weighted packs.

To find out how many calories you can burn at various activities use this Health Calculator that can be modified by weight, and for a longer list of calories by activity try this list.

Source 1, 2 
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Monday

Goal: Boxing/Spartans

Nutrition: Green smoothie - spinach, grapes, carrots, flaxseed oil, strawberries and banana. Enchilada bowl (chicken enchilada, yellow rice, black beans), trail mix, hummus and carrots.

Hair: Topknot

Outcome: Good workout - but I was REALLY tired and I didn't push myself as hard as I'd like.
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Tuesday

Goal: Boxing/Spartans

Nutrition: Green smoothie- ginger, lime, kiwi, spinach, grapes, carrots, flaxseed oil, curried lentils and quinoa, bagel with butter, trail mix, chunk of pound cake and about 657 calories worth of pizza.

Hair: Same

Outcome: Although sad about my nutrition, I felt like I had an excellent workout.
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Wednesday

Goal: Boxing/Spartans

Nutrition: Green smoothie - pineapple, lime, a few strawberries, spinach, grapes, carrots, flaxseed oil. Sushi, a cookie, a trifle, some soup, a little chicken salad, a few crackers, trail mix, almonds, watermelon.

Hair: Ponytail with tucked under ends.

Outcome: I went to boxing, but didn't do my Spartans until Thursday morning.
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Thursday

Goal: Pole Dance/Boxing/Spartans

Nutrition: Green smoothie - pineapple, coconut milk, spinach, grapes, carrots. Scrambled eggs on a bagel with chicken sausage. A little chicken salad, salad, a few crackers, almonds, and 1.5 chicken enchiladas, a little rice and pinto beans. And about 1/3 of a delicious cupcake.

Hair: Puff, then later bun w/ cinnamon rolls.

Outcome: I didn't go to pole dance, I went to shake booty something instead, and I did go boxing and I ended up doing two sets of Spartans w/in 24 hours because I did Wednesday's on Thursday morning, and I did Thursday's in the middle of the night.
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Friday

Goal: Training/Spartans

Nutrition: Green smoothie - this time with coconut milk, spinach, carrots, mango, pineapple, banana and flaxseed oil. I had leftover empanadas, rice and beans, and later on some caramel creams, popcorn, a couple of fries and two sliders. Not my best night.

Hair: I redid Thursday's bun.

Outcome: I went to see a trainer in the morning and did half of my Spartans.
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Saturday

Goal: Run/Hike/Boxing/Spartans

Nutrition: Green smoothie, caramel creams, almonds, fruit salad and a turkey burger.

Hair: Same

Outcome: I ended up doing 9 Spartans, 225 sit ups (to make up for the missing Spartans from Friday), boxing, and some extra jump rope.
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Sunday

Goal: Something/Spartans

Nutrition: Green smoothie - spinach, kale, banana, mango, pineapple, grapes, and flaxseed oil, & some rice, salad, two falafel, and some red meat (a combination feast from Mediterranean Grill).

Hair: New twists (putting up a post)

Outcome: I did not do much, only 2 of my Spartans and 50 sit ups. . 

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Write by: Unknown - Wednesday, September 18, 2013