Gym workout plan: Doing THIS popular exercise is best for fighting obesity

Gym workouts and other types of exercise are considered key to maintaining a healthy weight.

Along with eating a good diet, burning calories through physical activity has been found by research to ward off obesity.

Obesity is where someone has accumulated too much body fat, and it is a growing problem in the UK with 62 per cent of people classed as overweight or obese.

The condition can lead to a number of other health issues including high blood pressure, diabetes, high cholesterol, stroke and asthma, according to the NHS.

In order to slim down, people should use more energy than they consume in calories.

The NHS recommend doing 150 minutes of moderate aerobic activity a week, as well as strength exercises.

However, not all types of exercise have the same success in aiding weight loss.

The Mayo Clinic has ranked 39 popular exercises in order of how many calories they burn, enlisting research from the US National Institutes of Health.

They calculated how many calories would be burned if a 90.7kg person - who would have an overweight or obese BMI if they were below 6ft4 - did the activity for an hour.

The joint most effective exercise were found to be running at 8mph or skipping using a rope, while the least worthwhile in terms of calories expended was hatha yoga.

Here is the full list ranked from lowest calorie impact to highest calories burned.

It is worth noting that figures will vary based on an individual's body mass, body fat, age, sex, efficiency of movement and conditions like altitude.

39. Hatha yoga: 183 calories/hour 228 calories/hour

38. A slow walk (2 mph): 204 calories/hour 255 calories/hour

35. Bowling: 219 calories/hour 273 calories/hour

35. Ballroom dancing: 219 calories/hour 273 calories/hour

35. Tai Chi: 219 calories/hour 273 calories/hour

34. Canoeing: 256 calories/hour 319 calories/hour

31. Slow, easy cycling (under 10 mph): 292 calories/hour 364 calories/hour

31. Volleyball: 292 calories/hour 364 calories/hour

31. Power yoga: 292 calories/hour 364 calories/hour

28. Golfing (and carrying your clubs): 314 calories/hour 391 calories/hour

28. Casual downhill skiing or snowboarding: 314 calories/hour 391 calories/hour

28. A brisk walk (3.5 mph): 314 calories/hour 391 calories/hour

23. Low-impact aerobics: 365 calories/hour 455 calories/hour

23. 'Jogging' on the elliptical: 365 calories/hour 455 calories/hour

23. Resistance training/weightlifting: 365 calories/hour 455 calories/hour

23. Kayaking: 365 calories/hour 455 calories/hour

23. Baseball/softball: 365 calories/hour 455 calories/hour

22. Water aerobics: 402 calories/hour 501 calories/hour

21. Light or moderate lap swimming: 423 calories/hour 528 calories/hour

18. Hiking: 438 calories/hour 546 calories/hour

18. Rowing on a machine (at moderate intensity): 438 calories/hour 546 calories/hour

18. Water skiing: 438 calories/hour 546 calories/hour

17. Slow cross-country skiing (2 1/2 mph): 496 calories/hour 619 calories/hour

14. Backpacking: 511 calories/hour 637 calories/hour

14. Ice skating: 511 calories/hour 637 calories/hour

14. Racquetball: 511 calories/hour 637 calories/hour

13. High-impact aerobics: 533 calories/hour 664 calories/hour

12. Rollerblading: 548 calories/hour 683 calories/hour

8. A game of basketball: 584 calories/hour 728 calories/hour

8. Flag football: 584 calories/hour 728 calories/hour

8. Rock or mountain climbing: 584 calories/hour 728 calories/hour

8. Tennis, singles: 584 calories/hour 728 calories/hour

7. Running (5 mph): 606 calories/hour 755 calories/hour

6. Running up stairs: 657 calories/hour 819 calories/hour

5. Vigorous lap-swimming: 715 calories/hour 892 calories/hour

3. Taekwondo: 752 calories/hour 937 calories/hour

3. Football: 752 calories/hour 937 calories/hour

1. Skipping: 861 calories/hour 1,074 calories/hour

1. Running, 8 mph: 861 calories/hour 1,074 calories/hour



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