Losing weight doesn’t have to mean hours in the gym or hiring a personal trainer. Playing sports is a great way to burn calories while having fun. If you enjoy what you’re doing, you’re more likely to stick with it—and that’s key for weight loss. There’s no one “best” sport to lose weight. The right sport for you is the one you enjoy and can do often. Still, some sports burn more calories than others and offer great cardio workouts. Let’s look at some of the best sports for weight loss.
Top 10 Best Sports for Weight Loss
1. Running
Calories burned per hour: 590
Running is one of the best ways to lose weight. It’s simple. All you need is a good pair of shoes. You can run outdoors, on a treadmill, or even mix jogging with walking. To get faster results, try sprinting. High-intensity interval training (HIIT), like sprinting, can burn more calories than regular running. HIIT also helps improve heart health and can lower bad cholesterol.
2. Cycling
Calories burned per hour: 590
Whether you’re riding outside or using a stationary bike, cycling is a top sport for weight loss. It’s easier on your knees than running and still strengthens your heart. Cycling can be a great cardio workout. Like running, you can add HIIT by doing short sprints on the bike. It also helps lower the risk of heart disease and supports fat loss.
3. Swimming
Calories burned per hour: 510
Swimming is a full-body workout that’s gentle on the joints. It’s a good choice if you want low-impact cardio. Research shows that swimming can help shrink your waist and hips. In one study, older women who swam lost more weight and had lower cholesterol than those who only walked. If you like the water, swimming can be a fun way to get in shape.
4. Basketball
Calories burned per hour: 440
Basketball is both fun and intense. It can be a mix of steady cardio and HIIT. Running, jumping, and quick moves make it a full-body workout. Playing on a team can also keep you motivated. Sports like badminton, volleyball, and martial arts offer similar benefits.
5. Football
Calories burned per hour: 590
Football is definitely one of the best sports for weight loss. It burns a lot of calories, due to combined jogging, walking, and sprinting, which helps your body burn fat faster. Playing on a team also adds social fun to your workout. That can make it easier to stay active long-term. Midfielders may burn more calories than goalies, but every position gets you moving.
6. Brisk Walking
Calories burned per hour: Around 280 (depends on pace and weight)
Walking may not burn as many calories as running, but it’s easy to do. It’s a great starting point if you’re new to exercise. Try walking fast to increase your heart rate.
You can also mix in hills or longer walks to burn more calories.
7. Weight Lifting
Calories burned per hour: About 220–440
While lifting weights may not seem like cardio, it helps build muscle. More muscle means your body burns more calories even at rest. Strength training also improves body composition. Combine it with cardio sports for best results.
8. Tennis
Calories burned per hour: 420–600
Tennis is a high-energy sport that mixes cardio and strength. Running, swinging, and quick movements help burn fat and tone muscles. It’s also a fun sport to play with a partner or join in on group games.
9. Rowing
Calories burned per hour: 510–600
Rowing is a full-body workout. It works your arms, legs, and core while also giving you a strong cardio session. It can be done indoors on a rowing machine or outdoors in a boat. Rowing helps improve endurance and burns a lot of calories fast.
10. Martial Arts
Calories burned per hour: 600–800
Martial arts like kickboxing, karate, or jiu-jitsu are some of the best sports for weight loss. They mix cardio, strength, and flexibility training all in one. They also boost your confidence and teach useful self-defense skills.
Final Tips
- Choose a sport you enjoy.
- Aim to be active most days of the week.
- Mix cardio with strength training for better results.
- Stay consistent and patient.
These sports can help you lose weight and feel better. The key is to stay active and have fun while doing it.
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