Keeping Track Of Your Calories

Don't Overdo It! The Number of Calories You Really Burn during Common Workouts

Before you sign up for the gym membership, it’s important to understand how many calories you burn during each workout. The number of calories burned during exercise varies widely based on many factors, including your weight, the type of exercise, and your workout intensity. To help you avoid over-exercising, this article will give you the facts about the number of calories burned in common workouts so that you can make an informed decision before signing up at the gym.

5 Common Workouts and the Number of Calories They Really Burns

Now that the New Year is officially here, many people are looking to shed those extra pounds they may have been carrying around this holiday season. Whether you are taking up a new sport or working out with your favorite exercise equipment at home, it's important to make sure you're doing the right thing in order to maintain a healthy lifestyle. If you're looking for workouts that will actually provide real results, take note of the number of calories burned below for each type and intensity level:

-Running (12 km/h) about 700 calories in 30 minutes

-Jogging (6 km/h) about 450 calories in 30 minutes

-Walking uphill about 220 calories in 30 minutes

-Water aerobics about 600 calories in 45 minutes -Pilates about 200 calories in 40 minutes

-Cycling without hills about 240 calories in 25 minutes

-Strength training about 400 calories in 60 minutes

-Weights with running (2 miles) about 550 calories in 35 minutes -Weightlifting without running about 300 calories in 20 minutes

-Yoga about 150 calories in 50 minutes

-Intermittent fasting about 175 calories per day 

-Jumping rope for 10 minutes about 50 calories in 10 minutes

-Zumba about 500 calories in 55 minutes

-Sitting on couch watching TV about 85 calories in 2 hours

-Sitting all day at work about 1520 calories in 8 hours

Jogging – About 240–250 cal/mile

When running, the recommended pace is 12 to 15 minutes per mile. Jogging at an 8 minute mile pace would burn about 240-250 calories per mile. This calculation doesn’t account for intensity and body weight, but a 120 pound woman could expect to burn about 400 calories in that time frame. More intense jogging can result in about 750 calories burned over a period of one hour for a woman who weighs 120 pounds. It's important to consider how many calories you burn when you're doing other activities too. For example, if you spend 30 minutes sitting down while reading this blog post, it will only use up 80 calories. If you spend 30 minutes on the elliptical machine at moderate intensity level, it will only use up 250 calories (which might be more than what you'd burn on the treadmill). That being said, some studies show that people prefer high-intensity workouts because they get results faster. A 2013 study from Colorado State University found that subjects were less likely to lose weight or maintain their weight loss after completing low-intensity exercise than after completing high-intensity exercise. Participants completed 20 weeks of either walking (low-intensity) or running (high-intensity) with similar food intake and energy expenditure; those in the walk group had a 5% higher percentage of weight lost than those in the run group. One possible explanation for this difference may be that participants in the walk group did not eat as much because they felt full sooner. In addition, those in the run group had lower blood sugar levels which make them feel hungrier, leading them to eat more. Other research shows that high-intensity interval training has positive benefits like increased resting metabolic rate and decreased fat storage capacity over time; these benefits are not seen with lower intensity work outs. However, because there have been limited studies conducted on high-intensity workouts, it is unclear whether they are superior to lower intensity exercises such as walking. Either way, incorporating both types of workouts into your fitness routine will help you achieve your goals.

Hiking – About 190–210 cal/mile

All forms of exercise are beneficial, but don’t overdo it when it comes to hiking. Hiking is an excellent form of exercise because you get a full-body workout. But if you plan on hiking for more than two hours, start small with the first thirty minutes and only increase time as you feel ready. Remember to hydrate by drinking plenty of water before, during and after your hike! A one-hour session of kickboxing - About 200 cal: Kickboxing is not just good for the mind, but also great for getting in shape. As with any other form of exercise, make sure that you warm up and cool down before starting your session. After each round work up a sweat to lose weight fast by continuing onto another round. 

A half hour cardio class - 120 cal: If you need some inspiration to go to the gym or take part in any other form of physical activity then sign up for a fitness class at your local gym! Whether you're looking for something like yoga, pilates or even a crossfit class, there's always something available that suits your needs. So what are you waiting for? Exercise today and enjoy all the benefits tomorrow! There are many types of workouts that can be done to help maintain health and fight obesity, so pick a few activities and get moving! Be sure to consult with your doctor before engaging in any strenuous exercise routine though.

Skating - About 400–460 cal/hour

In the wintertime, your friends might try to get you off the couch and to join them on the ice. There's nothing wrong with a bit of ice skating as an exercise, but it is important to know how many calories you burn each hour while doing it. Skating burns between 400-460 calories per hour at a moderate intensity (such as your weight being equal to that which would be exerted if you were sitting). However, most people will exert themselves more than that when skating and will therefore burn more calories than listed here. At a vigorous intensity (we're talking about intense skating where your muscles are in full swing), skate for one hour and you can expect to burn close to 800 or 900 calories! But just like anything else, don't overdo it. If you are not used to skating, go slow and gradually build up your endurance level. To avoid injury, never force yourself beyond what feels comfortable. If you have been injured in the past due to excessive skating, consult a doctor before returning to this activity. Traditional Chinese Medicine practitioners say that skating helps release stress by using the large muscle groups in our body. It also stimulates our lymphatic system and improves blood circulation, making us feel lighter on our feet afterwards. 

If you want to improve your fitness without putting too much strain on your joints, give ice skating a try!

Swimming – About 450–500 cal/hour

Most people consider swimming to be a low intensity workout, but this is only the case if your pace is very slow. Swimming doesn’t cause a lot of stress on your joints, so it can make for a good workout if you want to improve joint health. If you want to make your swimming session more intense, however, you can increase the intensity by going faster and taking longer strokes. High-intensity swimming sessions usually last about 20 minutes or so. 

Aerobics – 500–700 cal/hour: There are many different types of aerobic exercises, such as step aerobics or stair climbing. These workouts are considered moderate intensity because they keep your heart rate elevated while providing some resistance in the form of impact from exercising (e.g., using weights). 

Stair Climbing – 600–900 cal/hour: One way to incorporate stair climbing into your workout routine is by taking an after-work power walk up as many flights of stairs as possible without stopping—you can turn that hour-long walk into a calorie-burning session that lasts about 20 minutes! Try to take at least three quick flights of stairs at a time, and do not stop until you reach the top. A climb up just one flight burns around 200 calories; at six floors, you're looking at 1,200 calories burned in half an hour!

Movement Therapy – 800–1,000 cal/hour: Movement therapy helps improve muscle tone and balance through activities like yoga or tai chi. These activities have no impact on your joints so they're great for those who suffer from arthritis or other joint problems that may not allow them to exercise intensely like running. Running – 1200+ cal/hour: Running is a higher intensity activity than any of the previous ones listed here. In order to keep your muscles moving quickly, your heart must beat quickly too, which leads to an increased metabolic rate. If you plan on doing any type of vigorous exercise for long periods of time, then I recommend consuming some protein beforehand to help prevent muscle damage and reduce soreness afterward.

Walking – 160–200 cal/hour

Walking is a popular choice for aerobic exercise and a great way to get in shape. To calculate the number of calories you would burn while walking, you first need to find out how fast you're walking. For instance, if you were going at a 5 mph pace (which translates to 3.1 meters per second), then it would take thirty minutes to walk one mile, which means that you are burning an average 160-200 calories per hour while walking at this speed. If we round up and say that this person burns 200 calories per hour on average, it means they would burn 200 × 60 = 12000 calories (or the equivalent) in six hours of moderate-intensity exercise. Now let's look at running: Running – 210–330 cal/hour: Running requires more energy than walking and therefore burns more calories. A person can estimate their calorie expenditure by taking into account their weight, speed, time spent running, and the distance traveled during each workout session. Assuming a 155 lb runner with good endurance runs four miles in 30 minutes and goes at a 10 minute mile pace (7 m/s), he or she will have burned 330 cal/min * 30 min * 4 miles = 33000 calories in an hour of high intensity training. A 130 lb runner who takes 45 minutes to run 2 miles at a 7 minute mile pace (8.5 m/s) will burn 220 cal/min * 45 min * 2 miles = 24000 calories in an hour of moderate intensity exercise. However, please note that these estimates may not be accurate since different people respond differently to exercises like running based on age, sex, body composition, fitness level, weather conditions etc., so always consult your doctor before starting any new fitness routine!

Cardio Bikes - 809–1159 cal/hour

A high-intensity cardio workout like a spinning class can be an excellent calorie-burning exercise. However, you're also going to want to keep track of the number of calories burned so that you don't over do it and end up hungry for the next day. For example, if you burn 1100 calories in 60 minutes on a stationary bike, that's approximately 17 calories per minute. So depending on your time constraints and the intensity level, try estimating about what 10 minutes will burn and then check your watch before spending all your time biking when you could be running instead! Running - 378–565 cal/hour: Running is another great way to get in shape as well as get some weight off. But again, don't overdo it because after awhile you'll find yourself starving. If you spend two hours running at a moderate pace of 5 miles per hour, then that's 12 minutes of burning 135 calories which is 20 calories per mile—not too bad! Weight Training - 792–1015 cal/hour: Weight training should never be overlooked because it increases muscle mass, speeds up metabolism, and strengthens bones. But just remember not to overdo it! When people work out too hard or for too long they often lose more water than they need and their muscles are depleted from the extra effort. Plus, you might find yourself exhausted afterwards with little energy left to make healthy food choices or even hit the gym later on in the week. So listen to your body and know when enough is enough.

Free Weights – 200–400 cal/set

Frequently alternating between muscle groups and working out the same muscles is a great way to do free weights in order to maximize calorie burn. The most calories burned, however, will come from performing a superset workout, in which you work one muscle group while alternating with a set for another body part. This kind of exercise should last 20 minutes or so, but always consult your physician before beginning any exercise routine. 

If you're looking for more variety in your workout routine and/or don't have time for an hour-long session at the gym, high-intensity interval training (HIIT) might be your answer. HIIT involves alternating short bursts of vigorous activity with periods of low intensity activity. HIIT workouts can take as little as 10 minutes, but they'll make up for it by burning fat for hours afterward. Exercise bikes are perfect for HIIT workouts because they provide a low-impact cardio alternative to running on the treadmill that can get your heart rate up without being overly strenuous on your joints. Other options include rowing machines, elliptical trainers, stair climbers, and spin bikes. Just like weightlifting workouts, some days you may want to go easy on yourself by doing lower intensity cardio such as walking on the treadmill instead. A 30 minute walk will burn about 150 calories.

A good rule of thumb for anyone who's trying to lose weight is that all other things being equal, the more intense the workout, the greater the caloric expenditure - this includes both duration and speed. So if you're working out hard on the elliptical trainer or spinning bike, then expect to spend a few hundred extra calories during your 45 minute session!

Kickboxing - 350–400 cal/class

Kickboxing is a popular workout that includes high-intensity aerobic and anaerobic training. In a typical kickboxing class, you'll perform a variety of punches, kicks, blocks, and footwork. Plus you'll likely perform abdominal work, jump rope exercises, or other plyometric drills. During this type of workout the average person burns around 350 to 400 calories per hour class—similar to biking for an hour at moderate intensity and more than rowing for an hour at moderate intensity (both offer about 350 calories). The caloric expenditure will vary depending on your weight, age, fitness level, and how hard you work out. For example, someone who weighs 200 pounds might burn around 500 calories in an hour of kickboxing while someone who weighs 300 pounds might only burn about 250 calories in the same amount of time. Your muscles use sugar as fuel and when it runs low they need to be replenished with sugar or glucose. Low muscle glycogen levels can lead to fatigue and reduced performance so don’t forget to eat something before heading off for a workout, even if it’s just a light snack such as whole wheat toast with peanut butter. A piece of fruit like an apple also makes a great pre-workout pick me up. And remember to hydrate too because hydration is key for maintaining health and feeling good throughout your workout. 

What's your favorite workout? Share below! 

If you've been working out for a while, you're probably well aware that not all workouts are created equal. Some exercises can take less time than others and still produce great results. Your heart rate will vary greatly depending on what types of movements you choose to perform and how much weight you lift. For example, lifting weights at a steady pace using heavy weights won’t raise your heart rate as much as performing explosive moves with lighter weights but may ultimately be more effective in helping you reach your goals. Likewise, sprinting or mountain climbing doesn’t burn nearly as many calories per minute as walking on an incline, yet can strengthen and develop different muscles in just a few minutes versus hours with longer exercises such as stair climbing.

Power Yoga – 250–400 cal/class

Power Yoga is a great workout for those who are seeking power and flexibility. Power Yoga gives the body a healthy, energizing workout without the jarring motions or stresses that weightlifting can put on your muscles. That said, it's important to know how many calories you're burning before you go over-board. One hour of power yoga equals roughly 250-400 calories burned!

But don't worry if you want to skip out on yoga every now and then—this doesn't mean that you'll end up gaining all those extra pounds right back. Your metabolism will still be active, which means that even if you take the day off from exercising, your body will still burn plenty of calories. Hiking – 200–600 cal/hour: Hiking is an excellent way to keep fit, explore nature, and get some fresh air. If you have access to some rugged terrain, this outdoor activity provides an intense cardiovascular workout while also building endurance. A brisk hike up a mountain with inclines in excess of 20% may burn as much as 600 calories per hour!

What about when there's no mountain in sight? If you're hiking on flat ground at a leisurely pace (3 miles per hour), expect around 200-300 calories burned in one hour depending on your size and intensity level. Jogging – 450–800 cal/hour: Running is an incredibly efficient form of exercise because so much movement takes place in such a short amount of time. In just 30 minutes, joggers have the opportunity to burn between 450-800 calories! While jogging isn't always practical due to safety concerns and low visibility during winter months, runners can enjoy their workouts inside with a treadmill. Treadmill running burns 400-550 calories per hour but offers the benefit of being able to adjust your speed easily by increasing or decreasing the incline or adding resistance through handrails on either side.