10 Ways to Work off Halloween Weight

By Heather Moore

Maybe you raided the Halloween candy stash one too many times and dug into too many treats at a Halloween party. Or perhaps because of the cooler weather you’ve been baking more cookies and sweet breads. I know I have. Whatever your reason, you may be looking for ways to scorch calories quickly. While doing research for an article on effective exercises, I found a list of the top ten calorie-burning cardio exercises.  

(Keep in mind that the number of calories you can burn by doing a particular activity varies from calorie calculator to calorie calculator It also depends on other factories, including weight and workout intensity. All the estimates given below are for a 120lb person doing an activity for 30 minutes. The figures are from the Internet Fitness calorie calculator at http://www.internetfitness.com/calculators/calburncalc.htm.)

Step aerobics: If you’re pear shaped, this is may be a great exercise for you. It targets and tones your legs, hips and glutes. Many gyms offer aerobics classes, so you can see how to do the steps properly and have a structured work-out. You can step off 202 calories by doing low impact aerobics, and 288 by doing high impact aerobics.

Biking: You can torch anywhere from 202 to 302 calories, depending on speed and whether you’re using a stationary bike or cycling outdoors.

Swimming: Since swimming involves many body parts, it’s great cross-training for other cardio activities. And because your joints are supported, you don’t have to worry about high-impact injuries. You can dissolve about 173 calories from your body at the swimming pool, but you can curb more (or less) calories depending on the stroke you do.

Racquetball: Playing competitively can sizzle 288 calories off your body while a casual match can cut 202. The side to side sprinting strengthens your legs and gets your heart pumping. 

Rock climbing: Rock gyms have become popular in many towns, so you don’t have to trek to the mountains for a good work out (although that may be fun for you adventurous types). You can crumble away 330 calories while you’re ascending and 240 when repelling. This challenging activity builds strength and power in your arms and legs, and since reputable rock gyms provide instructions and safety equipment, there is little chance that you’ll get hurt.

Cross-country skiing: If you want to melt away 240 calories, hit the ski slopes—or a ski machine. The swooshing motions involve both your upper and lower body; the vigorous workout really gets your heart rate soaring.

Running: Sweat away approximately 250 to 500 calories—depending on your speed and if you add hills and sprints—without spending a cent on a gym membership. Your knees and ankles can take a beating though so you may want to invest in quality running shoes.

Elliptical machine:  An elliptical machine with arms is similar to a cross-country ski machine. You can burn hundreds of calories and build endurance without placing excess stress on your joints.

Rowing:  You can build your arm muscles and whittle away approximately 200 to 245 calories without getting wet if you use a rowing machine. If you’re the outdoorsy type, I’ve heard that some cities even have rowing teams.  

Walking: A brisk walk—on a treadmill or around your neighborhood—can burn as many as 170 calories. You’ll shed more calories if you swing your arms and walk on an incline. Consider carrying free weights or wearing wrist weights to help tone your arms and increase the amount of calories you lose.

Of course, not all of these activities are for everyone. Personally, I’ve had lots of foot surgery and I have bad balance, so some of these aren’t even an option for me. And some women would prefer to go to the gyn than the gym, or have a root canal rather than go rock climbing. The best exercise is one that you enjoy and will do on a regular basis without getting bored. For variety, try doing different exercises on different days or doing interval exercises—where you mix up your routine (for example, 10 minutes on  treadmill, 10 minutes on a cross country ski machine, and 10 minutes on a stationary bike). Many fitness experts believe that a combination of cardio and strength training is the most effective, so consider adding some circuit training to your workout (More on that in a later post!)

Whatever you do, just do something. People who exercise tend to weigh less and have a lower risk for some diseases, including certain cancers and diabetes. So what are you waiting for, get movin’!