Top 10 Sports for Weight Loss | Best Sports

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So, you want to lose weight without always needing to hit the gym? Great! You can have fun playing these best sports for weight loss! Burn some calories away.

You don’t necessarily have to work out in a gym to lose weight when you can play the sports you love and lose the same, if not more, calories. While some sports may require gym practice, most of the sports listed in this article do not.


10 Best Sports for Weight Loss You Can Play

Though some sports will help lose weight than the others, you’ll burn more calories when you’re playing intensely than when you’re not. Playing a sport is a great way to get active, have fun, and get ripped.

1. Running

Running is a great sport to play to lose weight. It’s straightforward and, unlike most sports, all you need is a pair of comfy sneakers and your happy legs.

Maybe you prefer early morning runs, a fun race around the block, or a casual jog. Depending on how much you weigh, you can burn up to 400 calories running for half an hour.

So what if you don’t like morning runs? What if the sun is too hot for your sweet skin? You can run on a treadmill if you have one at home double lose weight.

Check out our top picks of running gear essentials.

2. Soccer

Soccer is a team sport that helps increase agility and endurance. Due to its lengthy duration, soccer can help you burn up to 500 calories during a typical game. However, results may vary depending on your position and skill. A midfielder will burn more calories compared to a goalkeeper.

All you need for soccer is a jersey (or any comfortable shirt), shorts, a ball, and sneakers.

3. Swimming

If you don’t really enjoy running, you can dive into a pool and lose weight. Swimming is a great sport to help you lose weight, and it does as good a job as running.

You can lose over 300 calories per half an hour while swimming, depending on how much you weigh and how fast-paced you are. The breaststroke swimming style is known to burn the highest calories.

For swimming, you need goggles, a swimsuit, and access to a nice-enough swimming pool.

Check out our article on our favorite swimming goggles.

4. Basketball

Basketball is a team sport as well, but you can go solo if you want. You’ll burn more calories when you’re playing an actual match than when you’re shooting hoops.

You can burn over 300 calories per half an hour playing a basketball game and over 100 calories shooting hoops.

All you need is a pair of basketball sneakers, a basketball, and access to a basketball court. Every basketball court has a basketball hoop, but you can fix one in your backyard if you’d prefer to play at home with your friends.

5. Cycling

Cycling is amazing! You get to cruise your bike around town, admiring the beauty of nature as the wind blows against your face. Freedom!

It is a guaranteed way to burn your sorrows away with your calories, and you can cycle anywhere, as long as the road signs do not say otherwise. You can burn up to 300 calories per half an hour cycling, depending on how fast you are going and how much you weigh.

If you’d prefer more at-home fun, consider using a stationary/exercise bike. You could watch TV while riding a stationary bike or turn up the volume of your favorite music playlist. No stress.

6. Tennis

Tennis is a great outdoor sport you can play to help you lose weight. All you need is a tennis racket, nice tennis shoes, access to a tennis court, and a willing opponent.

In case you can’t find yourself an opponent, you can use a tennis ball machine instead or hit your tennis ball against a wall or backboard.

Depending on how much you weigh and how competitive the game is, you can burn over 300 calories per half an hour.

7. Football

Strap your pads on, and head to a football field.

You can’t play football alone, but you can team up with your friends or join a team. It’s a great way to have fun and make new friends. 

You can also play variations such as two-hand-touch and flag football to make it easy for people to join the game.

You can burn up to 700 calories per hour or less; it will depend on how much you weigh and how intense you’re playing. More intensity means more calories burnt.

8. Boxing 

Boxing is an aerobic sport that lets you lose weight and deal with your anger – if you need to. So put on your gloves, say your prayers and start punching those calories away!

Not only does boxing help you lose weight, but it also enables you to increase strength, agility, and build the muscles. A good way to start boxing would be to practice at a boxing gym first.

If the thought of getting punched in the face makes you dizzy, then consider boxing a helpless punching bag at home. That way, you’re burning calories and playing it safe.

In a typical boxing match, you can burn over 800 calories per hour, and way less if you’re sparring, and way less if you’re beating a punching bag. This will help you lose weight.

Check out our article on our favorite mixed martial arts gloves.

9.Rock Climbing 

Rock climbing can be a little frightening for most people, and that’s why the gym is the best way to start.

Most gyms rent out what you need for rock climbing. Rock climbing can help you increase your strength, agility, endurance, and balance. You can lose weight also and get stronger muscles from rock climbing. 

You can burn over 700 calories per hour when rock climbing, depending on your weight and how intense the activity is. 
10.Martial Arts 

If you enjoy kicking ass, or if shouting ‘Kiai!’ is your thing, then martial arts is the right sport for you. You can have fun and lose weight at the same time without spending much.

Whether you love judo, karate, or taekwondo, all you primarily need is a fighting robe, a belt, and your swinging fists. You don’t even need footwear for most martial arts.

You can burn up to 400 calories per half hour, depending on how intense your martial art of choice is and how much you weigh.

Check out our article on our favorite mixed martial arts workout.


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You can lose a lot of weight while enjoying yourself with these sports. Weight loss does not always have to involve a boring workout routine you can do with your eyes closed. Try these out an be sure to tell us which one you prefer.


Editor’s note:

This is a guest post by Michael Bankole. A health/lifestyle writer that has written for many blogs.

Catch him on Twitter. Website at

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To your success,


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