Which sport burns the most calories?
11/04/2025 by Nils Holten
The exercise that burns the most calories is often considered an endurance sport, such as jogging, swimming, or skipping. However, the exact calorie burn also depends on the intensity and duration of the activity, as well as individual factors such as weight and fitness level.
Here are some examples of sports and their average calorie consumption:
Jogging: 500 - 840 kcal per hour.
Swimming: 480 - 700 kcal per hour.
Jumping rope: 700 - 1000 kcal per hour.
Strength training: 380 - 490 kcal per hour.
Nordic walking: 400 - 500 kcal per hour.
1. Jogging – The classic calorie burner
Jogging is one of the simplest and most effective ways to burn calories. A 70 kg person burns approximately 500 to 840 calories per hour at a moderate pace (approximately 8 km/h). This makes it one of the most versatile and accessible forms of exercise.
The best thing about jogging: It can be done anywhere, requires no special equipment, and is highly effective when it comes to endurance and fat burning. It also strengthens the cardiovascular system and improves overall fitness. Jogging is ideal for those looking for an intense yet cost-effective workout.
2. Swimming – full-body workout in the water
Swimming is an excellent way to burn calories while working all major muscle groups. A 70 kg person can burn between 480 and 700 calories per hour while swimming, depending on the intensity.
Swimming is particularly gentle on the joints because the water supports the body. It offers a perfect full-body workout that builds both muscle tone and endurance. Front crawl and butterfly are the most intense strokes, further boosting calorie burn.
3. Jumping rope – intensive and effective for the whole body
Jumping rope is a great, fast-paced workout that engages many muscles and results in a high calorie burn. Jumping rope burns approximately 700 to 1,000 calories per hour, depending on the intensity.
Not only is it an excellent endurance workout, it also strengthens leg muscles and improves coordination. This sport is particularly effective because it activates almost all areas of the body—from the legs to the arms and upper body.
4. Strength training – muscle building and calorie burning combined
Strength training is an excellent way to boost your metabolism and increase calorie burn. Depending on the intensity and exercise, a 70 kg person burns approximately 380 to 490 calories per hour during strength training.
Whether with free weights, machines, or bodyweight exercises, strength training not only builds muscle but also ensures sustained calorie burning. Building muscle increases your basal metabolic rate, so you burn more calories even at rest.
5. Nordic Walking – Gentle and effective
Nordic walking is a low-impact sport that uses special poles to provide additional upper body exercise. A 70 kg person can burn between 400 and 500 calories per hour while Nordic walking.
It's an ideal sport for anyone looking for moderate endurance training that also strengthens muscles and stimulates circulation. Nordic walking is particularly suitable for beginners and people seeking a gentle yet effective training method.
Conclusion: Which sport burns the most calories?
There are many effective ways to burn calories. Jogging, swimming, skipping, strength training, and Nordic walking each offer unique benefits. Skipping and jogging are among the most intense calorie burners, while strength training and Nordic walking also deliver effective results at moderate intensities.
Everjump has revolutionized jump rope training by using a Bluetooth app to count the number of holds and enabling collaborative challenges in community mode . This increases motivation and calorie burning.
BECAUSE: It's important that your training is fun. The more fun you have, the more consistent you'll be and the more calories you'll burn. So, grab your rope and get going!