How long it takes to burn 500 kcal at 70kg and intermediate fitness, for each activity — based on its MET (Metabolic Equivalent of Task) value. For a number based on your own weight and calories, use the calculator.
Low-impact movement that keeps your heart rate gently elevated for a steady, all-day burn.
A moderate, sustained pace that raises your heart rate and works your legs and core continuously.
High-intensity, full-body effort — fast pace and constant impact push your metabolism into overdrive.
Explosive full-body jumps demand rapid energy output, making it one of the most efficient calorie burners.
Water resistance works every major muscle group at once while your body works to stay warm.
Building and moving muscle under load keeps your metabolism revved up during and after the workout.
Short bursts of all-out effort spike your heart rate and keep burning calories long after you stop.
A full-body pulling motion that combines strength and cardio for a high total energy cost.
Repeatedly lifting your body weight against gravity makes your legs and lungs work hard.
Constant sprinting, jumping, and direction changes keep your heart rate high throughout play.
Nonstop running across a large field demands sustained aerobic effort from start to finish.
Quick sprints, swings, and pivots combine bursts of power with constant movement.
Fast punches and footwork engage your whole body in an intense, high-tempo workout.
Constant light movement — reaching, scrubbing, carrying — adds up to a steady calorie use.
Digging, lifting, and bending work your legs, back, and arms over an extended time.
Rhythmic full-body movement keeps your heart rate up while you barely notice the effort.
Slow, controlled holds build strength and keep muscles engaged at a gentle, steady pace.
An easy, steady pedal keeps your legs working continuously at a comfortable pace.
A brisk pace adds resistance and speed, raising your heart rate well above resting.
High-cadence intervals on a stationary bike push your legs and lungs to their limit.