Workout Routines: Calories Burned During Exercise
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If calories burned exceed calories consumed, you will lose weight!
If you expend 500 more calories than you consume each day, you'll drop a pound a week. Not a bad return on your exercise investment. Here, how long it will take, doing your favorite activities, to hit the magic number.
How to burn 500 calories*
Golf 1 hour, 45 minutes
Race-walking (4.5 mph) 1 hour, 10 minutes
High-impact aerobics 1 hour, 5 minutes
Rowing 55 minutes
Jumping rope 45 minutes
Running (6 mph) 45 minutes
Group cycling 45 minutes
Rock climbing 40 minutes
Boxing 40 minutes
Elliptical trainer 40 minutes
Calories Burned Biking
For a 145-pound woman, bicycling at a reasonable 12- to 14-mph pace burns about 560 calories per hour. But if you up the intensity to 16 mph, calories burned biking can be as many as 835 calories in an hour.
Fitness Tips: Try to pedal rather than coast. You might also want to try interval training. When the bike path is clear of other cyclists, sprint for a couple of minutes, slow down to your normal pace until you feel rested, then push hard again.
If you like exercising with a partner, tandem cycling might be the way to go. Unlike other activities (like running) where twosomes of different levels can slow one person down, doubling up on a bike is a breeze.
Fitness Tips: The stronger rider sits up front and does all the shifting, steering, braking, and heavy pedaling; the weaker cyclist rides in back and kicks in extra power.
Take the effort level to a moderate intensity and the average calories burned during exercise for you both will be about 500 calories an hour. We guarantee you'll pick up the rhythm instantly--even if the last bike you rode had a banana seat.
Calories Burned Inline Skating
For a 145-pound woman, calories burned inline skating can be approximately 500 calories per hour.
Fitness Tips: To boost your calorie burn on rollerblades, skate as continuously as possible, minimizing the time you spend gliding. You might also try interval training. When the path is clear of other skaters, sprint for a couple of minutes, slow down to your normal pace until you feel rested, then push hard again.
