Here are 13 sports to try, ordered from least to most by their ability to burn calories in an hour of playtime.
Golf
A day on the greens can burn a significant number of calories — if you walk and pull your own clubs.
If you weigh 130 pounds: 267 calories
If you weigh 180 pounds: 369 calories
(Otto Greule/AP Images for Emirates)
Otto Greule/AP Images for Emirates
Softball or baseball
You don’t have to be a pro to burn calories during a friendly game on the diamond. Softball, fast-pitch and slow-pitch will burn the same amount.
If you weigh 130 pounds: 310 calories
If you weigh 180 pounds: 430 calories
(Thinkstock)
Thinkstock
Tennis
Grab three friends and play — a casual game of doubles burns calories and can also help increase agility, according to the United States Tennis Association.
If you weigh 130 pounds: 372 calories
If you weigh 180 pounds: 515 calories
(AP Photo/David Vincent)
AP Photo/David Vincent
Swimming
Swimming freestyle at a moderate pace is a great exercise that works your arms, legs, glutes and core. Move over, Michael Phelps.
If you weigh 130 pounds: 434 calories
If you weigh 180 pounds: 601 calories
(Thinkstock)
Thinkstock
Kickball
Your friendly neighborhood pick-up game burns more calories than you may expect.
If you weigh 130 pounds: 434 calories
If you weigh 180 pounds: 601 calories
(Thinkstock)
Thinkstock
Racquetball
You don’t have to go all out to burn calories on the court. A casual game will do the trick.
If you weigh 130 pounds: 434 calories
If you weigh 180 pounds: 601 calories
(Thinkstock)
Thinkstock
Soccer
A high-intensity competition isn’t necessary — as long as you play hard, you’ll get a good workout.
If you weigh 130 pounds: 434 calories
If you weigh 180 pounds: 601 calories
(AP Photo/Michael Probst)
AP Photo/Michael Probst
Rowing
All you need is a canoe and a friend. Rowing at a moderate pace offers a low-impact and full-body exercise.
If you weigh 130 pounds: 434 calories
If you weigh 180 pounds: 601 calories
(Thinkstock)
Thinkstock
Basketball
Your game can be casual, but to burn the most calories, you’ll have to play full court.
If you weigh 130 pounds: 496 calories
If you weigh 180 pounds: 687 calories
(Thinkstock)
Thinkstock
Football
Touch or flag will work. Whichever you choose, make sure to wear the appropriate safety gear to avoid injury.
If you weigh 130 pounds: 496 calories
If you weigh 180 pounds: 687 calories
(Thinkstock)
Thinkstock
Ultimate Frisbee
This sport does more than burn calories — a friendly game involves lots of running, which increases endurance.
If you weigh 130 pounds: 496 calories
If you weigh 180 pounds: 687 calories
(Photo by C Flanigan/Getty Images)
Photo by C Flanigan/Getty Images
Beach volleyball
Lather up the sunscreen and have some fun in the sun. A casual game is all it takes to burn those calories.
If you weigh 130 pounds: 496 calories
If you weigh 180 pounds: 687 calories
(AP Photo/Petr David Josek)
AP Photo/Petr David Josek
Rock climbing
The higher you climb, the more calories you’ll burn. This can be accomplished by ascending a wall or natural rocks.
If you weigh 130 pounds: 683 calories
If you weigh 180 pounds: 945 calories
(Photo by Quinn Rooney/Getty Images)
The best kind of exercise is the kind you enjoy, since if you like what you’re doing, you’ll stick with it over time. Baseball, basketball and even kickball count as long as you get your heart rate up — the harder you play, the more calories you’ll burn. The Centers for Disease Control and Prevention says adults need at least 150 minutes of moderate-intensity aerobic activity (like brisk walking) each week, and sports can contribute to this. So round up some friends and family for a pickup game. Here are 13 sports to try, ordered from least to most by their ability to burn calories in an hour of playtime:
(Calories are calculated based on “The Compendium of Physical Activities Tracking Guide.” You can adjust the activity, weight and workout time.)
