Since many people have the goal of losing weight during this new year, they seek alternatives that allow them to optimize their time as well as their effort.

That’s why, at Salud180.com, we present 10 activities and the approximate calories burned during 30 minutes of practice.

1. Running. Burns around 450 calories (based on 1.6 km in eight minutes). Running also provides a fantastic cardiorespiratory workout, builds leg strength, and maximizes endurance, but some benefits accumulate in the upper body.

2. Rock Climbing. Burns about 371 calories because this activity is based on bursts of energy that allow the body more strength, endurance, and flexibility.

3. Swimming. Burns around 360 calories. It provides an excellent overall body workout. The best training method is interval-based: swim two laps, catch your breath, and then repeat.

4. Cycling. Burns between 300 and 400 calories depending on intensity. It is a great cardiovascular exercise, builds strength, and tones the legs, abdomen, and arms. Highly recommended since the bike supports the weight, not the body itself.

5. Boxing. Burns around 325 calories through a training routine (with the same effort as during a round). It provides enormous cardiorespiratory capacity and muscle endurance.

6. Basketball. The continuous action of this sport allows burning around 288 calories in that time. It develops flexibility, endurance, and cardiorespiratory capacity.

7. Rowing. Burns about 280 calories. It expends extra energy while building endurance and muscle strength in the biceps, thighs, and shoulders. The key to rowing is in the technique: coordinating the legs, back, and arms to work as one. Kayaking and canoeing burn about 170 calories in half an hour.

8. Tennis. Burns between 250 and 300 calories while developing cardiorespiratory capacity since it requires speed, agility, strength, and quick reaction.

9. Skating. Burns about 252 calories, and skating (especially on ice) has the advantage of exercising without stressing the joints. It strengthens the thighs, calves, hamstrings, and glutes. The turns help reinforce and tone the abdominal muscles. Extending the arms helps with balance and also works the deltoids, biceps, and triceps.

10. Dancing. Burns between 180 and 200 calories depending on the rhythm. The more energetic styles, like swing, provide a moderate-intensity aerobic workout. It develops flexibility, strength, and endurance.

Before practicing any of these activities, it is advisable to consult your doctor to ensure that engaging in them does not pose any health risks. Also, warm up properly, stretch, wear appropriate footwear, and maintain a moderate pace to avoid injuries.

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