Cross-country hiking, for example, has an MET of 6.0 and burns about 387 calories in one hour.
But crank up your effort to a race pace 16 to 20 mph and you’ll torch around 773.
A vigorous Spinning class on an indoor bike can burn nearly as many, about 741 calories an hour.
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Spend 30 minutes at a vigorous pace and you’ll burn about 248 calories.
But don’t get complacent, warns Procida.
Golf
An hour of playing golfcarrying your clubs; no carts allowed!burns about 290 calories.
Want to really rev up your calorie burn?
“It’s a crazy cardio workout.”
Jump Rope
Just 10 minutes of moderate jump roping burns about 107 calories.
Paddleboating or Stand-Up Paddleboarding
Spending your weekend at a beach or a lake?
Rent a paddleboat and head out on the water with a friend.
You’ll burn around 129 calories in just 30 minutesall while sitting back and enjoying the scenery.
(Just don’t forget your sunscreen!)
Looking for a more stand-up way to enjoy the bay?
Rent a paddle boardbasically an extra-large surfboard&mdashl;and a paddle.
Rock Climbing
“Rock climbing probably uses more muscles than any other sport,” says Cummings.
You’ll burn about 161 on a leisurely paddle around the lake.
“Rowing is awesome because it uses so many big muscle groups,” says Procida.
Cranking it up to 7.5 mph (8-minute miles) raises your burn to around 403.
“If you’re going to run all out, run for 30 minutes.
Another way to ramp up your burn without adding time?
Add hills or stairs.
You’ll also burn about 226 calories during 30 minutes of slow and steady freestyle laps.
(Breaststroke and vigorous freestyle burns about 322.)
A vigorous Vinyasa or Power yoga class, on the other hand, might burn about 432.
Cross-country skiing takes even more effort, and burns about 511 calories an hour.
Sex
Yes, it’s exerciseespecially if you’re on top!
Getting busy with your guy can set your heart racing and will burn about 48 calories per 30-minute session.
Plus, studies show that having regular orgasms can help reduce stress, improve sleep and protect yourticker.
Not a bad backup plan on those days you have to skip the gym, huh?
