The Calories Burnt in Weight Free Exercises

Weights provide an effective way to build your muscles, but they are far from being the only way to get in shape. Lifting weights burns calories at a slow rate, but once you put your weights down, you have the option of burning calories more quickly through a long list of weight-free exercises.

  1. Water Exercises

    • Water exercises are perfect on a hot, summer day, but play more of a role than just keeping you refreshed. The water acts as a shock absorber for your joints, making water-based exercises ideal for people who are overweight. Harvard Medical School notes a 185-pound person will burn 178 calories in 30 minutes of water aerobics, 444 calories in 30 minutes of vigorously treading water and 488 calories in 30 minutes of swimming the front crawl.

    Outdoor Exercises

    • Exercising outdoors gives you ample room to move and considerable ways to burn calories. If you want a slow, steady workout, try walking. If joint pain isn't an issue, jogging burns calories quickly. Cycling and in-line skating are effective ways to burn calories while feeling the wind in your hair. A 185-pound person will burn 200 calories walking at 4 mph for 30 minutes, 444 calories jogging at 6 mph for 30 minutes, 533 calories cycling for 30 minutes between 16 and 19 mph and 311 calories in 30 minutes of in-line skating.

    Gym Exercises

    • You don't need to turn to weights to get in shape at the gym. Many gyms are equipped with a wide selection of exercise machines that can help you burn calories quickly. A 185-pound person will burn 466 calories in 30 minutes of vigorously pedaling a stationary bike, 400 calories in 30 minutes of using an elliptical trainer and 377 calories in 30 minutes of using a rowing machine at a vigorous pace.

    Sports

    • Whether you prefer individual or team sports, expect to burn plenty of calories as you compete against yourself or others. Sports such as volleyball and badminton burn calories at a moderate rate; a 185-pound person will burn 178 and 200 calories, respectively, in 30 minutes of each exercise. The same person will burn 311 calories in 30 minutes of soccer or tennis and 355 calories in 30 minutes of playing basketball. Vigorous-intensity sports such as boxing and martial arts burn 400 and 444 calories, respectively, in 30 minutes.