All caloric estimates are based on a 150 pound person. Exercises that do not include a link were sourced from the 2011 Compendium of Physical Activities, an article published in Medicine and Science in Sports and Exercise.
Ever wondered what it would look like to burn 10,000 calories in one day? Here are 12 different workouts packed into 19 hours to illustrate the ultimate burn. (Note: Don't try this at home.)
What is it: The Cindy workout consists of three bodyweight exercises that intensely work all of your muscles. The challenge: complete as many rounds as you can of five pull-ups, 10 pushups and 15 squats, in that order, in 20 minutes. A study from Kennesaw State University found that this 20-minute routine can burn 261 calories. Click here to see what a typical Cindy workout looks like.
Hours needed: Two
Calories burned: About 780 calories per hour
2. Running stairs
What is it: Running up and down stairs can be great for calorie burning. Try to incorporate it into your everyday life by taking the stairs instead of the elevator. Run to burn more.
Hours needed: One
Calories burned: About 1,023 calories per hour
What is it: You may feel a bit ridiculous at first, but hopping on a pogo stick can be a great cardio workout. The spring in the pogo stick provides low impact movement on your joints.
Hours needed: One
Calories burned: About 600 calories per hour
4. Horseback riding
What is it: Take a break from the intense cardio workouts and jump on the back of a horse. Taking care of the animal can also burn some calories, too. Chores such as feeding, watering and cleaning stalls can burn around 293 calories per hour.
Hours needed: One
Calories burned: About 375 calories per hour
5. ZUU work out
What is it: Have you ever wondered how fit your favorite animal is? You may find out with the ZUU workout. This exercise routine was developed in Australia by Nathan Helberg. It is based on high intensity primal movement patterns that target all your muscles. ZUU is coming to North America eventually, but ZUUtube, aka Youtube is probably your best bet right now.
Hours needed: Two
Calories burned: About 500 calories per hour
6. Running
What is it: Whether you like running in the park or on a treadmill, it is a great exercise for your heart. Try running at 7.5 miles per hour to burn 784 calories or at 10 miles per hour to burn 989 calories.
Hours needed: One
Calories burned: About 668 calories per hour (at a minimum of 6 miles per hour)
What is it: If you were wondering what this exercise routine is like, the description is in the title. It's an at-home DVD workout program created by Shaun T based on high intensity interval training. Some DVDs focus on cardio conditioning and others on strength training. You can burn 255 calories in 50 minutes during recovery workouts. Have a look at what the Insanity routines look like here.
Hours needed: Two
Calories burned: About 477 calories per hour (for cardio workouts)
8. Orange Theory
What is it: Stay in high intensity interval training mode and move on to Orange Theory. This workout trend focuses on monitoring your heart rate to achieve post-exercise oxygen consumption (EPOC). It is designed to keep your heart rate in the target zone (84 to 91 percent) to stimulate your metabolism and continue calorie burning up to 36 hours post-workout. The exercises consist of treadmill running, indoor rowing and weight training. Curious to see what it looks like? Click here.
Hours needed: One
Calories burned: About an average of 400 calories per hour (300 to 600 for females and 400 to 800 for males).
9. Table tennis
What is it: Who says exercise is all work and no play? A game of table tennis, also known as ping pong, can be a fun workout that is low risk for injury. According to Weight Watchers, elite competitive ping pong players can burn up to 500 calories per match.
Hours needed: Two
Calories burned: About 273 calories per hour
10. Mowing the lawn (with a hand mower)
What is it: Multi-task with a household chore to get your workout in. Using a hand mower is a more effective workout but using a riding mower can also help shed some calories – about 171.
Hours needed: One
Calories burned: About 409 calories per hour
11. Swimming
What is it: Give your joints a break with a leisurely swim. If you're still feeling energetic, try the breast stroke. You can burn up to 702 calories, and 648 with the back stroke.
Hours needed: Two
Calories burned: About 409 calories per hour
12. Basketball
What is it: Finish the last two hours of your marathon workout with a few games of basketball. Leisurely shooting hoops can help you burn about 443 calories.
Hours needed: Two
Calories burned: About 546 calories per hour
You can also burn 10,000 calories by sticking to one of these exercises. Check out the breakdown:
- Run up and down stairs for 11 hours
- Pogo stick jump for 16.5 hours
- Run for 15 hours
- Swim for 22.5 hours
- Completing Crossfit's Cindy workout for 13 hours
