A QUICK GUIDE TO SPORTS

VOLLEYBALL

Calories burned/hour: ~260–500

Main muscles: shoulders, quadriceps, glutes, calves, core

Benefits: coordination, reaction time, teamwork, explosive power

BASKETBALL

Calories burned/hour: ~440–650

Main muscles: quadriceps, hamstrings, calves, shoulders, core

Benefits: strength, endurance, teamwork, tactical thinking

AMERICAN FOOTBALL

Calories burned/hour: ~500–700 (varies by position)

Main muscles: chest, shoulders, legs, core

Benefits: power, strength, sprint speed, tactical awareness

SOCCER

Calories burned/hour: ~500-800

Main muscles: quadriceps, hamstrings, calves, glutes, core

Benefits: endurance, coordination, agility, teamwork

RUGBY

Calories burned/hour: ~600–900

Main muscles: legs, glutes, core, shoulders, chest

Benefits: strength, endurance, teamwork, tactical thinking

ROCK CLIMBING/BOULDERING

Calories burned/hour: ~500–900

Main muscles: forearms, back (lats), core, fingers, legs

Benefits: grip strength, problem solving, balance, full-body strength

BIKING (CYCLING)

Calories burned/hour: ~400–850

Main muscles: quadriceps, hamstrings, glutes, calves

Benefits: cardiovascular fitness, endurance, joint-friendly exercise

JOGGING

Calories burned/hour: ~450–750

Main muscles: quadriceps, hamstrings, calves, glutes, core

Benefits: heart health, endurance, stress reduction

HIKING

Calories burned/hour: ~350–600

Main muscles: glutes, quadriceps, calves, core

Benefits: endurance, mental health, balance, connection with nature

TENNIS

Calories burned/hour: ~400–600

Main muscles: forearms, shoulders, core, legs

Benefits: reflexes, coordination, agility, balance

ICE SKATING

Calories burned/hour: ~400–650

Main muscles: quadriceps, hamstrings, glutes, calves, core

Benefits: balance, coordination, lower-body strength, stability, cardiovascular fitness

SWIMMING

Calories burned/hour: ~400–700 (varies by stroke and intensity)

Main muscles: shoulders, back (latissimus dorsi), core, glutes, legs

Benefits: full-body conditioning, cardiovascular endurance, lung capacity, low-impact on joints

BEST FOR:

🏆 Best for Cardio

Cross-country skiing or long-distance running

🏆 Best for Building Muscle Mass

Olympic weightlifting / powerlifting

🏆 Best for Agility

Gymnastics or parkour

🏆 Best for Endurance

Triathlon / ultramarathon running

🏆 Best for Full-Body Conditioning

Swimming

🏆 Best for Living Longer

Racket sports (especially tennis) — associated with the largest longevity increase in studies

🏆 Best for Male Conditioning

Rowing — emphasizes upper-body strength and cardiovascular output typical of male physiology advantages

🏆 Best for Female Conditioning

Swimming or running — excellent cardiovascular benefits with lower injury risk and strong pelvic/hip engagement

SOURCES

• “Calories burned in 30 minutes for people of three different weights”, Harvard Health Publishing, March 8, 2021
• Shawn M. Keeling et. al, “What is the optimal FIT to reduce sedentary behavior to improve cardiometabolic health?”, 2018
• Ainsworth et al., “Compendium of Physical Activities (MET values for sports)”, 2011
• Pekka Oja et. al., “Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80,306 British adults”, Nov. 28, 2016
• Mayo Clinic Staff, “Exercise benefits and muscle groups”, March 29, 2024
• American College of Sports Medicine (ACSM), “Physical Activity Guidelines”