The HIIT list: Skate, bounce, repeat — childhood hobbies that burn over 300 calories

Maybe you tried the run-until-you-hate-life thing. Perhaps you tried the gym route, heavy lifting, protein shakes, and you know the drill. It doesn’t work, and that’s fine. There are other ways to make exercise more fun, perhaps moulded more to your style

And, you will still be fit.

So, welcome to the world of alternative workouts. It looks easy, but it will leave your muscles toned, and you feeling a lot better.

Folks, Pilates isn’t just lying on a mat with spa music and a couple of deep exhales. It might look relaxed, especially when your favourite celebrities, post about it mid-luxury-retreat — but Pilates works. According to the American Council on Exercise, a 30-minute beginner mat Pilates session burns about 108 calories. Crank that up to advanced, and you’re torching closer to 168. Got a solid hour? Depending on your weight and effort, you could hit up to 257 calories — which puts Pilates on par with a brisk walk or light jog, minus the pounding on your joints.

But the real magic: It’s in the sculpt. Pilates isn’t about burning and forgetting. It’s about building lean muscle, engaging your core (oh, you’ll feel it), and rewiring your posture so you stop slouching at your desk. And science backs it:

A 2016 study found 12 weeks of Pilates noticeably improved muscle mass and reduced body fat percentage.

Another 2020 study discovered that Reformer Pilates (the one with that sliding bed-thingy) can burn around 155 calories an hour, while mat Pilates clocks in at 116 — thanks to all that graceful resistance.

So no, you won’t emerge drenched in sweat, but your muscles will know they’ve been to war.

But how often should you do it?

Experts say 30—60 minutes, three to five times a week is the sweet spot. Pair it with a balanced diet and maybe some walking or dance breaks (hey, Zumba still counts), and you’ve got yourself a holistic, long-term game plan.

Varsha Lokhande, a Dubai-based skater, started skating two years ago. She does it everyday in the evenings, and notes the calorie burn in her Fitbit, and the good news is, it reflects in the weight-check every week. “From what I see, I can lose around 400 calories in an hour, depending on the intensity,” she says.

And science proves it too: According to the American Heart Association, it can be a powerful aerobic workout that gets your heart pumping, boosts circulation, and lowers your risk of heart disease. In fact, just 30 minutes of skating can raise your heart rate to the same level as jogging, giving your cardiovascular endurance a serious upgrade.

Simple? Yes. Childish? Maybe. Effective? Absolutely. Jumping rope is a total-body workout disguised as playground fun. You will get your heart rate up fast, torching up to 10 calories per minute. That’s 600 in an hour — though let’s be real, your legs may tap out long before then.

Bonus: It improves coordination, bone density, and cardiovascular endurance.

Rebounding is basically adult-sanctioned trampoline time. You hop, bounce, and twist on a mini trampoline, and it’s solid cardio. Expect to burn 200—300 calories in 30 minutes, while giving your lymphatic system a boost and protecting your joints. Moreover, it’s a mood booster.

Research, especially those published in 2011 and 2016 studies available on National Library of Medicine, shows that regular bouncing helps boost bone density, particularly in areas like the hips and spine, which lowers the risk of osteoporosis as you age. Even better, mini-trampoline workouts have been shown to improve balance significantly, reducing the risk of falls and related injuries.

Imagine tiny movements, long holds, and deep muscle shakes. Barre combines Pilates, ballet, and strength training, using your own body weight (and sometimes light hand weights or resistance bands). It’s low-impact but intense, your thighs will meet their match.

A 45-minute session can burn around 300 calories, while building that dancer-like tone and flexibility.