How many calories can I burn by doing one hour of exercise?

 

The number of calories you burn in one hour of exercise depends on several factors, including your weight, the intensity of the activity, and the type of exercise you perform. Here’s a general breakdown of different exercises and calorie burn estimates for an average person weighing 155 pounds (70 kg) and 185 pounds (84 kg):

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1. Moderate Intensity Activities

These are great for general fitness and sustainable calorie burn:

• Walking (4 mph):
  • 155 lbs: ~280 calories/hour
  • 185 lbs: ~350 calories/hour
• Yoga:
  • 155 lbs: ~180 calories/hour
  • 185 lbs: ~220 calories/hour
• Dancing (social/ballroom):
  • 155 lbs: ~205 calories/hour
  • 185 lbs: ~245 calories/hour

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2. High-Intensity Cardio

Higher-intensity workouts lead to greater calorie expenditure:

• Running (6 mph):
  • 155 lbs: ~590 calories/hour
  • 185 lbs: ~710 calories/hour
• Cycling (12-14 mph):
  • 155 lbs: ~480 calories/hour
  • 185 lbs: ~600 calories/hour
• Jump Rope:
  • 155 lbs: ~740 calories/hour
  • 185 lbs: ~888 calories/hour

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3. Strength Training

While these burn fewer calories during activity, they build muscle, increasing your resting metabolic rate:

• Weightlifting (moderate effort):
  • 155 lbs: ~220 calories/hour
  • 185 lbs: ~266 calories/hour
• Bodyweight Exercises (e.g., push-ups, squats):
  • 155 lbs: ~430 calories/hour
  • 185 lbs: ~514 calories/hour

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4. Recreational Sports

Fun activities that can burn significant calories:

• Swimming (freestyle, moderate):
  • 155 lbs: ~420 calories/hour
  • 185 lbs: ~500 calories/hour
• Tennis (singles):
  • 155 lbs: ~520 calories/hour
  • 185 lbs: ~622 calories/hour

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Factors Influencing Calorie Burn

1. Weight: Heavier individuals burn more calories as their bodies require more energy for movement.
2. Intensity: Higher intensity results in greater calorie expenditure.
3. Fitness Level: Beginners often burn more calories initially due to less efficiency in movement.
4. Duration: Longer workouts increase total calories burned.

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To maximize calorie burn, combine cardio, strength training, and flexibility exercises. Additionally, consider using a fitness tracker or app to get a personalized estimate based on your stats and workout intensity!