The answer to this question isn’t cut and dry. The number of calories burned during a workout varies based on many factors, including your body weight and the intensity level. To get a general idea of the amount of calories you burn during different types of exercise, you can use online tools like the American Council on Exercise’s calculator. These calculators estimate the number of calories burned for different activities based on your body weight and duration.
For example, a 155-pound person would burn around 300 calories per hour of moderate treadmill running, and roughly 566 calories per hour of vigorous stationary cycling (using one of our top picks for best exercise bikes). However, these numbers don’t take into account your fitness level or your ability to maintain the intensity you’re exercising at. You can also look up the calorie-burning information for a variety of exercises and tasks by checking out the Compendium of Physical Activities, which is a database that lists many common activities and how much they “cost” in terms of calories per minute and hour.
As a general rule, exercises that require more muscle movement are generally more effective at burning calories than those that involve more fat movement. For this reason, high-intensity exercises are often a good choice for those looking to burn the most calories in a short period of time. A typical high-intensity cardio workout will start with a brief warmup, then quickly go into alternating intervals of intense activity and recovery. For example, you might sprint for 30 seconds and then recover for a minute or so. Afterward, you’ll repeat this pattern for the rest of the workout.
The most efficient calorie-burning workouts typically involve a combination of both strength training and cardiovascular exercise. In addition to helping you burn calories, these types of exercises will help build lean muscle mass, which will further increase your calorie-burning potential.
While focusing on burning the most calories in a short period of the time is helpful, it’s equally important to be aware of what your body needs from exercise. If you push yourself too hard, your workout can actually reduce your net calorie-burning rate. This can happen because working out too hard can cause fatigue and decrease the amount of energy your body is using during rest periods.
If you’re experiencing fatigue, try taking some time off from your workouts or modifying your routine. This can be as simple as taking a day or two off from your regular workout, or it could mean changing up your routine by doing fewer reps, reducing your intensity, or increasing the duration of your workouts. Ultimately, it’s all about finding a routine that works for you and your goals and that you enjoy doing so that you will stick with it. In time, you’ll find the ideal balance of intensity and duration for you. This will allow you to achieve your goals without causing injuries or overtraining.
Milena Estêvão is a YouTuber passionate about sharing her experiences (challenges, successes and motivations) in the fitness activities she is involved in.
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