One of the best ways to lose weight is with the calories burnt during exercise. One pound of fat is equal to 3500 calories, so to lose a pound you must either burn 3500 calories during exercise or reduce your calorie intake by 3500 calories.
For most people, a combination of the two works best. In order to make it easier to determine how much you need to exercise to meet your weight loss goals, it’s important to know the exact calories burnt during your favorite types of exercise.
In each case, the shown calories burnt are for performing the exercise for one hour.
*Weight is measured in pounds*
Calories Burnt Walking Per Hour
The more you weigh, the more calories burnt in each exercise. In addition, the intensity with which you perform the activity affects the calories burnt.
| Pace | 130 lbs | 155 lbs | 190 lbs |
|---|---|---|---|
| 4.0 mph (very brisk) | 236 | 281 | 345 |
| 3.0 mph (moderate) | 207 | 246 | 302 |
| 2.0 mph (slow) | 148 | 176 | 216 |
Calories Burnt Running Per Hour
Running is, of course, a higher intensity activity than walking, so there are more calories burnt.
| Pace | 130 lbs | 155 lbs | 190 lbs |
|---|---|---|---|
| 10 mph 6 min mile | 944 | 1126 | 1380 |
| 6.0 mph (10 min mile) | 590 | 704 | 863 |
| 5.0 mph (12 min mile) | 472 | 563 | 690 |
Calories Burnt Cycling Per Hour
Cycling offers numerous benefits. It gives the body a fast and energetic workout. There is a definite shaping, toning and firming of the thighs, the calf muscles and the pelvis region.
| Pace | 130 lbs | 155 lbs | 190 lbs |
|---|---|---|---|
| 14-16 mph | 590 | 704 | 863 |
| 12-13 mph | 472 | 563 | 690 |
| Less than 10 mph | 236 | 281 | 345 |
Calories Burnt Swimming Per Hour
Some of the benefits of swimming include improved strength and flexibility, enhanced muscular stamina and balance, a stronger heart, and better physique or figure.
| Pace | 130 lbs | 155 lbs | 190 lbs |
|---|---|---|---|
| Laps, freestyle, vigorous | 590 | 704 | 863 |
| Laps, freestyle, moderate | 472 | 563 | 690 |
| Backstroke, moderate | 472 | 563 | 690 |
Calories Burnt Per Hour Doing Aerobics
You can find aerobics classes at nearly any local gym or fitness center, while these classes can also be ‘taken’ in the privacy of your own home with DVD’s and video tapes. With the various levels and class types, you will find you are always challenged and never bored.
| Pace | 130 lbs | 155 lbs | 190 lbs |
|---|---|---|---|
| High impact | 413 | 493 | 604 |
| Low impact | 295 | 352 | 431 |
Intensity is key for burning more calories per hour
When losing weight, it’s important to keep track of how your calories burnt while exercising decrease as your weight decreases. You can’t expect the same results from running a few months into your exercise routine unless you step up your effort.
When beginning a weight loss effort, exercise at a moderate pace, but increase the pace as the exercise becomes easier. Or, as an option, you could increase the length of your exercise sessions rather than increasing the intensity to continue to see the same level of calories burnt.
At some point, however, you will need to increase intensity in order to continue to see your fitness level improve. When you begin your exercise routine, try cutting back on your calorie intake by 300-500 calories a day. Don’t accomplish this by skipping meals, however.
Your metabolism operates most efficiently when you eat three to four times each day. An efficient metabolism helps ensure the maximum number of calories burnt each day.
Interesting, so jogging seems to be the best calorie burner. I wonder how it compares to something like interval training, from my experience nothing burns more calories per hour than interval training. Also something similar is a cross fit workout and that also burns plenty of calories per hour, although if done with intensity it would be hard to perform either interval training or a cross fit workout for an hour! 😮