Whether you like to go for walks every day or work out hard, chances are you’re curious number of calories various burning exercises. The fact is, the type of exercise affects not only the number of calories burned, but also the duration of exercise, speed, intensity, as well as your age, height, and weight.

“There are so many nuances to burning calories throughout the day,” says daniel jumpscertified personal trainer and founder Practice with Danny. “On average, we burn 1500 to 2000 calories a day just by going about our daily lives.” But a taller 300-pound person will burn more calories than a 150-pound shorter person because the heavier you are, the more energy your body needs to function.

What factors affect the number of calories burned?

Calorie is a unit of energy used to measure weight loss. To lose a pound, you must burn 3,500 more calories than you consume for a pound of body weight USDA says. Your ability to burn calories is affected by your age, height, intensity of exercise, and the duration and speed of your workout.

Age is an important factor in determining calories burned. “If you are 60 years old and less mobile, then you are less agile and able to reach the highest possible intensity during exercise than if you were 18 years old,” says Saltos. And intensity is important. How quickly you move between sets affects your heart rate, which determines how much energy (calories) your body burns.

Duration and speed can also determine how many calories you burn during exercise. For example, “walk can burn up to 300 to 500 calories in an hour, whereas running can burn the same amount in about half,” explains Saltos. You’ll also burn more calories walking for a longer period of time, compared to say 10 minutes.

How to burn more calories while exercising

While the number of calories each person will burn on any given day varies, there are still ways to increase the amount of energy you burn. Saltos recommends keeping an eye on your heart rate.

“An increased heart rate is your body’s physical response to pumping more blood. It requires more oxygen and energy, resulting in more calories burned,” says Saltos. Increasing the intensity of your workout and reducing the rest time between reps can help keep your heart rate high. “If you normally do 1 minute between sets, try resting 30 to 45 seconds,” advises Saltos.

You can also make your workouts work better with combined training. “Combined movements use multiple muscle groups at once,” says Saltos. “If you do a bicep curl, it will only target one muscle — the biceps. On the other hand, chin up uses your biceps, back and core, so you’ll burn more calories.”

What types of exercise burn the most calories?

You can increase the level of any exercise with the suggestions above, but the type of exercise you choose can also burn more calories naturally. Running, swimming, high-intensity interval training (HIIT), and cycling are just a few of the exercises that will earn you more money.


Run is one of the best calorie burners out there,” says Saltos. The average person can burn 500 to 1000 in an hour of running. “Speed, speed and endurance are all factors that can affect this range. But running uses every muscle group in your body, allowing you to burn more calories.


Swimming is a low-impact exercise that also targets multiple muscle groups. “In just 30 minutes of swimming, the average person can burn 200 to 300 calories,” says Saltos. Swimming also improves cardiovascular health, builds endurance, and increases strength—all good reasons to want to jump in the water.

man swimming in infinity pool against sky at sunset

Narong Pimsook / EyeEm//Getty Images


There’s nothing better than cycling at night when the weather is nice, and it’s actually a great workout for you too. A long, steady bike ride can burn up to 500 to 700 calories in an hour, says Saltos. “If you want to increase the intensity with 20-second sprint intervals on a stationary bike, and rest or slow down for 10 seconds, then you can burn 500 to 700 calories in about half that time,” he notes.

High Intensity Interval Training (HIIT)

If you want intensity, HIIT workout provides exactly that. This exercise involves working hard in intervals, then resting. “There are so many versions of HIIT, but traditional tabata involves pushing yourself for 20 seconds and resting for 10 seconds, for 8 laps or 4 minutes,” says Saltos. Because your heart rate will stay high, you will burn more calories in less time. “On average, a person will burn 400 to 600 calories in 30 minutes,” he says.

jump rope

These childhood activities can actually do wonders for your health. “Jumping rope is great for strengthening the lower and upper body while increasing endurance and cardiovascular fitness,” says Saltos. It also improves your coordination, as your mind has to work as you jump. Jumping rope can burn 600 to 1000 calories in an hour.

Strength training

Strength training is one of the most efficient ways to burn more calories. “An hour of strength training can burn an average of 300 to 400 calories, but you’ll continue to burn more calories throughout the day because of the EPOC effect,’” says Saltos. The effect of EPOC, also known as excess oxygen consumption after exercise, suggests the increase in metabolism that occurs after strength training is related to the consumption of oxygen needed to help restore muscle.

healthy young woman weight training in the gym

Mike Harrington//Getty Images


Boxing is not only a great way to release pent-up energy, it also helps improve balance, increase endurance, and strengthen the upper body and core. “Boxing also helps you burn calories well, with the average person burning 500 to 800 calories in an hour session,” says Saltos.


The push and pull motion of the rowing machine targets multiple muscle groups including the arms, core, and back, helping you burn more calories. “An hour of rowing will burn 400 to 600 calories on average,” says Saltos.

Overall, any sport is a good sport

The old adage says, any exercise is better than nothing. If you only have time to exercise 10 minutes a day, that’s better than 0 minutes a day. “Everyone is fixated on the calories you burn during exercise, but the calories you burn for an hour at the gym only account for 10 percent of the calories you burn in a day,” says Saltos.

Look for opportunities throughout the day to optimize calories burned, such as parking further from the grocery store, standing while you work, or taking the stairs instead of the elevator. “This will make a huge difference in how many calories you burn,” he says.

By Blanca

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