Losing weight usually requires a combination of healthy eating and regular, vigorous physical activity. But for those who want to shed pounds — and keep them off — what is the most efficient form of exercise?
In 2011, researchers at the School of Nutrition and Health Promotion at Arizona State University set out to answer this question, calculating the calories burned during one hour of various forms of exercise.
Various factors such as the amount you weigh and how hard you do an activity impacts the amount of calories you burn.
5. Low-impact aerobics and an elliptical trainer
According to the study, low-impact aerobics and using an elliptical trainer (at a moderate effort) came in at fifth place for burning calories. Doing either activity for an hour burns 365 calories.
Hathersage swimming pool in the Hope Valley, Peak District (Danny Lawson/PA)
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Up next is water aerobics, which burns 402 calories per hour.
Water-based exercises such as jumping jacks and back wall glides can be a good way to boost cardio fitness without putting a lot of pressure on the joints.
The Commonwealth Games will take place in Glasgow in 2026 (Andrew Milligan/PA)
Andrew Milligan/PA Archive
Swimming is the third most efficient way to burn calories. Doing laps at a light or moderate pace burns 423 calories per hour.
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Hiking burns the second most calories per hour: 406 — and has plenty of other health benefits. Walking in nature can lower blood pressure, improve sleep and reduce depression and anxiety.
Thankfully you don’t have to travel far for long rambling walks and beautiful views. The Standard has put together a guide of the best walks you can do near London.
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Running is the most efficient way to burn calories. One hour running at a speed of 5 mph burns a whopping 606 calories.
If you’re looking to introduce running into your weekly regime, it’s best to ramp up gradually.
“The biggest mistake beginners make is doing too much, too soon,” Rowan Clift, personal trainer for fitness app Freeletics, told The Standard.
“Muscles adapt faster than tendons, ligaments, and joints. Sudden increases in mileage or speed can cause shin splints, stress fractures, or tendon injuries.”
He advises that runners follow the 10 per cent rule, increasing their weekly mileage by no more than approximately 10 per cent per week.