The number of calories expended during exercise depends on intensity, duration, and individual factors like weight and muscle mass. Some forms of activity engage multiple muscle groups, potentially burning more calories than running if performed at high intensity or sustained for a long duration, even with low impact.

Walking and hiking

Running typically burns more calories per minute than walking. However, many individuals can walk for longer periods than they can run, leading to a higher total calorie expenditure. For instance, someone might walk for two hours but only run for about 30 minutes. Hiking or walking uphill can burn more calories than running if the distance is sufficient and the incline is steep.

Walking for longer durations can burn more calories than running. *Photo: Nguyen Dong*

High-intensity interval training

High-intensity interval training (HIIT) often burns more calories per minute than moderate-intensity running, thanks to its short but powerful bursts of activity. After a session, HIIT also creates a prolonged calorie-burning effect for several hours by temporarily increasing metabolic rate. However, this form of exercise demands good physical fitness and is not suitable for everyone.

Cycling

Cycling at speeds of 19 km/h or more can expend a similar, or even higher, amount of calories than moderate-intensity running. This activity also has a low impact on joints, enabling many people to sustain workouts for longer periods compared to running. Indoor cycling on a stationary bike can offer similar calorie-burning benefits to outdoor cycling if appropriate intensity is maintained. Varying the incline or speed will increase the challenge and enhance workout effectiveness.

Jumping rope

Jumping rope is a full-body exercise that demands coordination from multiple muscle groups and joints, making it an effective form of cardiovascular (cardio) training. This activity can burn a significant number of calories in a short time, potentially even more than moderate-intensity running if performed with proper technique and suitable intensity.

Racquetball

Racquetball is a competitive sport that can expend a significant amount of calories, potentially even more than moderate-intensity running, due to its demands for continuous movement and rapid ball striking. This sport helps improve cardiovascular endurance and strengthen muscles. Like other forms of physical activity, the number of calories burned while playing racquetball depends on the intensity and duration of the workout.

Rowing machine

The rowing machine engages numerous muscle groups, including the upper body, lower body, and core muscles. This full-body exercise helps burn a high number of calories, potentially equaling or exceeding moderate-intensity running if performed at a suitable intensity.

Swimming

Swimming is a low-impact, full-body exercise suitable for most people, including those with joint pain. Depending on intensity and stroke style, it is also a form of cardiovascular training that can expend a similar amount of calories to running. Because it places minimal stress on joints, many individuals can swim for longer durations, which can lead to a higher total calorie burn in a single session compared to running.

Boxing

Boxing is a full-body workout that helps increase heart rate and burn a significant number of calories. When performed at high intensity or during sparring, boxing can expend an amount of calories equivalent to or greater than moderate-intensity running.

Anh Ngoc (According to Verywell Health)