How Many Calories Are Burned Doing Various Exercises?

Whether you choose to exercise for weight loss or to simply stay in shape, you have plenty of options when it comes to increasing your calorie expenditure. The U.S. Department of Health and Human Services recommends adults participate in 2.5 to 5 hours of aerobic exercise weekly and resistance training at least two times per week. If weight loss is your goal, burn an additional 500 calories daily to lose about 1 pound per week, or burn 500 calories plus reduce your calorie intake by 500 calories to lose about 2 pounds each week. In general, cardiovascular exercises burn more calories than resistance exercises, like weightlifting. The amount of calories you’ll burn performing each exercise depends on your body weight and exercise intensity.

  1. Swimming

    • Swimming is an excellent way to burn extra calories and build your cardiovascular endurance. According to Harvard Medical School, a 155-pound person will burn about 744 calories swimming vigorously for one hour and 446 calories per hour swimming at a leisurely pace. If you weigh more than 155 pounds you’ll likely burn more calories, and if you weigh less you’ll burn fewer calories swimming at the same pace and duration as a 155-pound person.

    Elliptical Machine

    • Whether you own your own elliptical machine or go to your local gym to use one, it will help you burn calories quickly. Harvard Medical School reports that a 155-pound individual will burn 670 calories per hour using an elliptical machine. These machines are easy on your joints and allow you to adjust the resistance based on your fitness level. Many elliptical machines also estimate the calories you’re burning as you go.

    Jogging

    • Jogging is an excellent way to burn calories whether you’re indoors on a treadmill or outdoors enjoying beautiful weather. MayoClinic.com reports that a 160-pound person jogging at a pace of 5 miles per hour will burn about 606 calories in one hour. Boosting your speed will increase your calorie expenditure.

    Biking

    • Bicycling is a great place to start when beginning a new exercise program because it’s a low-impact exercise and doesn’t stress your joints. A 155-pound person will burn about 520 calories biking at a moderate pace for one hour, and 782 calories biking vigorously for the same duration.

    Lifting Weights

    • Although lifting weights generally burns fewer calories than cardiovascular exercise it can increase lean muscle mass, which boosts your metabolism, and helps burn excess body fat. According to MayoClinic.com, a 160-pound person will burn about 365 calories per hour performing resistance training exercises. If you lift weights at a vigorous intensity, you’ll burn additional calories.