7 Workouts That Burn the Most Calories

If you're worried about your joints, the low-impact sport of swimming is a great way to go easy on your back and knees, while still torching calories. 

Though factors like metabolism and weight affect the exact amount of calories spent, research from the American College of Sports Medicine estimates that one hour of freestyle swimming for a 130-pound person burns between 413 and 590 calories, depending on speed. While most strokes burn similar amounts, the butterfly stands out from the pack. The combined push and pull of the arms and the dolphin kick of the legs spell a 649 calories-per-hour burn for a 130-pound person.

Jumping Rope

Don't be too quick to dismiss jumping rope as a childhood game. While you might remember it from your playground days, it's also a great cardiovascular workout for adults. Just remember to put some pep in your step. According to the Jump Rope Institute, you should be shooting for about 120 RPMs or two rope-jumps per second. Just 10 minutes of this RPM burns 125 calories; in fact, an intense 10-minute jumping session is equivalent to 30 minutes of jogging.

Whether it's icy on the track or you're just looking to get in a heart-pumping cardio workout in the gym, rowing is a great option. According to a Harvard University study, a 185-pound man can burn 377 calories in just half an hour. The total-body, low-impact workout strengthens the back, shoulders and arms, while still engaging your core. 

Some simple tips to make the most of your workout: At the starting and ending position, your legs should be straight (without locking your knees). Your body should be angled, leaning slightly back, and the handle should be below your breastbone with your elbows tucked in. During the pull, your back should always be straight and your shoulders and back engaged.

When you're looking to sweat with friends, volleyball is a great option. Bumping, setting and spiking the ball over the net can burn a fair amount of calories. Harvard Medical School reports that a 185-pound person burns 133 calories in 30 minutes during noncompetitive volleyball. If that game cranks up to a competitive pace, they burn 178 calories. If you're looking to increase the intensity, switch to a more challenging terrain. The added resistance of sand volleyball can lead a 185-pound person to burn 355 calories in just 30 minutes.

Still not sold? Think of it this way: The energy consumed while rock climbing is comparable to running at a pace between 8 and 11 minutes per mile.