The good news is you don’t have to spend hours on the treadmill you just need to choose the right workout. Activities that use more muscle mass and that involve some sort of resistance will be more effective and burn a more amount of calories.
1. Rock Climbing
Every muscle in your body, from the tips of your fingers to the ends of your toes, is working when you’re climbing a rock wall whether you’re in a climbing gym or in the great outdoors. The large muscles of the back and legs are the primary movers, requiring energy in the form of calories to get you from the bottom to the top. A 155-pound person climbing for 30 minutes burns approximately 409 calories. Climbing at a good speed or on a really challenging route can increase your total burn.
Your whole body works while you’re swimming. Your legs kick, your arms stroke, your core contracts to keep you afloat. With that much muscle recruitment, it ranks as one of the top calorie-burning cardio exercises you can do. But your stroke choice can make a difference. A 155-pound person burns 372 calories in 30 minutes doing the breast stroke — an impressive number. But that same person doing the butterfly for 30 minutes will burn 409 calories. Where you swim makes a difference too. “Swimming in the ocean where you’re going against the current that would be a really, really intense workout,” says ACSM spokesperson Jim White.
You already know running is hard, which might be why you’ve been avoiding it. But, barring any physical limitations like illness or injury, you should definitely make friends with running, because it’s a top calorie burner. “Because you’re moving your body over the ground, running typically has higher rate of caloric expenditure than a lot of other exercises,” says Andy Doyle, Ph.D., associate professor of exercise science at Georgia State University. Running at a steady pace of six miles per hour, a 155-pound person can burn 372 calories in 30 minutes. The faster you run, the more calories you’ll burn.
Rowing is one of the biggest calorie burners. You’re using your legs, which is a huge muscle; you’re using your shoulders, your back. It’s continuous; it’s one of the chart toppers. In fact, rowing uses nine major muscle groups, including the hamstrings, quads, glutes, core, lats, shoulders, back, triceps and biceps. Of course, it all depends on the intensity at which you row and the conditions. Rowing inside on an ergo meter, where conditions are controlled, may be less challenging than rowing on a lake on a windy day. A 155-pound person rowing on an ergo meter at a vigorous pace can burn about 316 calories per 30 minutes.
reference – livestrong.com