{"id":13390,"date":"2025-02-22T01:21:53","date_gmt":"2025-02-21T18:21:53","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=13390"},"modified":"2025-02-22T01:21:53","modified_gmt":"2025-02-21T18:21:53","slug":"does-just-going-to-work-burn-more-calories-than-hitting-the-gym","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=13390","title":{"rendered":"Does Just Going to Work Burn More Calories Than Hitting the Gym?"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p>If you think slogging half-heartedly to the gym or casually going through the motions of a <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/home-workouts-future-of-fitness\" target=\"_blank\" rel=\"noopener\">home routine<\/a> are enough to torch meaningful calories, you may want to sit down.<\/p>\n<p>Actually, stand up. And walk around. Because honestly, you may be burning as many calories doing regular workday activities as you are exercising.<\/p>\n<p>Not that going to work can replace working out. But while showing up might be 80 percent of life, it\u2019s only half the battle when it comes to getting results from your workout.<\/p>\n<p>Putting time in is important, but just as vital is the effort with which you exercise. Read on for the surprising caloric differences between simple workday activities, casual exercise, and a maximum-effort workout.<\/p>\n<h2>Duration vs. Intensity<\/h2>\n<p>When it comes to achieving just about any fitness goal \u2014 especially <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/best-ways-to-burn-fat\" target=\"_blank\" rel=\"noopener\">fat loss<\/a> \u2014 workout density and intensity trump workout duration.<\/p>\n<p>Simply put, the harder you safely push yourself and the more work you do (and, consequently, less rest you take), the faster and more effective your <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/body-recomposition\" target=\"_blank\" rel=\"noopener\">physical transformation<\/a> will be.<\/p>\n<p>Conversely, simply slogging along won\u2019t do you any favors. You\u2019ll\u00a0burn more calories\u00a0standing at your desk and typing or talking on the phone than you will during a light effort on a <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/calories-burned-cycling\" target=\"_blank\" rel=\"noopener\">stationary bike<\/a>.<\/p>\n<p>But while just going to work\u00a0<em data-redactor-tag=\"em\">can<\/em>\u00a0burn more calories than going to the gym, it doesn\u2019t have to.<\/p>\n<p>For illustration, let\u2019s take a look at how typical gym activities and normal daily actions stack up, using\u00a0<a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/pdf\/10.1002\/clc.4960130809\" target=\"_blank\" rel=\"noopener noreferrer\">METs, or \u201cMetabolic Equivalents,\u201d<\/a>\u00a0which exercise scientists use to estimate energy expenditure.<\/p>\n<h2>Calories Burned During a Workday\u2020<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-167416\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/11\/07150210\/calories-burned-at-work-vs-working-out-600-desk.jpeg\" alt=\"Man Stressed at Work at Desk | calories-burned-at-work-vs-working-out\" width=\"600\" height=\"300\" srcset=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/11\/07150210\/calories-burned-at-work-vs-working-out-600-desk.jpeg 2000w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/11\/07150210\/calories-burned-at-work-vs-working-out-600-desk-715x358.jpeg 715w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/11\/07150210\/calories-burned-at-work-vs-working-out-600-desk-394x197.jpeg 394w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/11\/07150210\/calories-burned-at-work-vs-working-out-600-desk-340x170.jpeg 340w\" sizes=\"(max-width: 600px) 100vw, 600px\"\/><\/p>\n<p><strong data-redactor-tag=\"strong\">Sleeping (68 calories\/hour)<\/strong><\/p>\n<p>Yes, sleeping (<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/inactivity\" target=\"_blank\" rel=\"noopener noreferrer\">1.0 MET<\/a>). Before you even start your day, you may be setting yourself up for success. Not only do you burn calories while catching z\u2019s, but if you catch enough of them, they have a ripple effect that stretches into your workday.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1991337\" target=\"_blank\" rel=\"noopener noreferrer\">Studies<\/a>\u00a0show that people who get more than six hours of sleep a night have higher metabolic rates than people who get fewer. So just go to bed.<\/p>\n<p><strong data-redactor-tag=\"strong\">Walking (259 calories\/hour)<\/strong><\/p>\n<p>Considering that the average person walks at a <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/average-walking-speed\" target=\"_blank\" rel=\"noopener\">moderate pace<\/a> and carries at least something (briefcase, backpack, purse, etc.), you can count on\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/occupation\" target=\"_blank\" rel=\"noopener noreferrer\">3.8 METs<\/a> just heading in to work.<\/p>\n<p>You should also consider: Cornell University\u2019s Human Factors and Ergonomics Research Group <a href=\"http:\/\/ergo.human.cornell.edu\/cuesitstand.html\" target=\"_blank\" rel=\"noopener noreferrer\">recommends<\/a> that sitting be interrupted by periodic standing and moving throughout the day, preferably one to two minutes every 20 to 30 minutes.<\/p>\n<p><strong data-redactor-tag=\"strong\">Talking on the phone (89 calories\/hour)<\/strong><\/p>\n<p>Assuming you don\u2019t deal with irate customers regularly (which will likely raise your stress to dangerous levels), talking on the phone as much as a CEO per workday (1.3 METs) can burn more calories (178 cal.) than a half hour on a row machine (see below).<\/p>\n<p><strong data-redactor-tag=\"strong\">Typing (89 calories\/hour)<\/strong><\/p>\n<p>The simple act of typing kicks up your normal sitting MET (1.0) by a whopping\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/occupation\" target=\"_blank\" rel=\"noopener noreferrer\">three-tenths<\/a>. (Hey, it\u2019s something!) Spread that out over a typical workday, and you\u2019ve burned 712 calories.<\/p>\n<p><strong data-redactor-tag=\"strong\">Driving (171 calories\/hour)<\/strong><\/p>\n<p>If you have at least a 30-minute drive to work (<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/occupation\" target=\"_blank\" rel=\"noopener noreferrer\">2.5 METs<\/a>), you\u2019re burning about 85 calories in each direction.<\/p>\n<p><strong data-redactor-tag=\"strong\">Standing (205 calories\/hour)<\/strong><\/p>\n<p>The popularity of standing desks makes the act of standing (typically\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/inactivity\" target=\"_blank\" rel=\"noopener noreferrer\">3.0 METs<\/a>\u00a0in a work environment) combined with typing (<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/occupation\" target=\"_blank\" rel=\"noopener noreferrer\">1.3 METs<\/a>) not inconsiderable in terms of burn.<\/p>\n<p><strong data-redactor-tag=\"strong\">Sitting at your desk, head in hands (89 calories\/hour)<\/strong><\/p>\n<p>Yep, the universal sign for \u201cworkday surrender\u201d is worth enough METs (<strong data-redactor-tag=\"strong\"><a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/inactivity\" target=\"_blank\" rel=\"noopener noreferrer\">1.3<\/a><\/strong>) to burn a\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173944\/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\">small banana\u2019s<\/a> worth of calories.<\/p>\n<p><strong data-redactor-tag=\"strong\">Leaving (205 calories\/hour)<\/strong><\/p>\n<p>Gathering up your things in preparation to leave the office has\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/occupation\" target=\"_blank\" rel=\"noopener noreferrer\">3.0 MET<\/a>\u00a0potential. So if you\u2019re the type to\u00a0<i data-redactor-tag=\"i\">really<\/i>\u00a0draw out your goodbyes, you could burn more calories than in a yoga class!<\/p>\n<h2>Calories Burned During Light Exercise\u2020<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-167417\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/11\/07150217\/calories-burned-at-work-vs-working-out-gym-600-treadmill.jpeg\" alt=\"Athletes Running on Treadmills | calories-burned-at-work-vs-working-out\" width=\"602\" height=\"301\" srcset=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/11\/07150217\/calories-burned-at-work-vs-working-out-gym-600-treadmill.jpeg 2000w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/11\/07150217\/calories-burned-at-work-vs-working-out-gym-600-treadmill-715x358.jpeg 715w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/11\/07150217\/calories-burned-at-work-vs-working-out-gym-600-treadmill-394x197.jpeg 394w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/11\/07150217\/calories-burned-at-work-vs-working-out-gym-600-treadmill-340x170.jpeg 340w\" sizes=\"auto, (max-width: 602px) 100vw, 602px\"\/><\/p>\n<p><b data-redactor-tag=\"b\">Yoga (171 calories\/hour)<\/b><\/p>\n<p>A <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-hatha-yoga\" target=\"_blank\" rel=\"noopener\">hatha yoga<\/a> routine is\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">2.5 METs<\/a>\u00a0\u2014 great for a <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/yoga-active-recovery-day\" target=\"_blank\" rel=\"noopener\">recovery day<\/a>. But if you want to maximize calories burned, a\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/vinyasa-yoga-flow-poses\" target=\"_blank\" rel=\"noopener noreferrer\">vinyasa<\/a>\u00a0flow routine (<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">3.3 METs<\/a>) will net you 225 calories per hour, while an hour of <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/power-yoga\" target=\"_blank\" rel=\"noopener\">power yoga<\/a> (<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">4.0 METs<\/a>) burns 272 calories per hour. By now, you should be starting to see the importance of intensity\u2026<\/p>\n<p><b data-redactor-tag=\"b\">Stationary bike (239 calories\/hour)<\/b><\/p>\n<p>Mindlessly peddling a stationary bike (<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">3.5 METs<\/a>) while watching\u00a0<em data-redactor-tag=\"em\">TMZ on TV<\/em>\u00a0is fine if you\u2019re recovering from a hip replacement.<\/p>\n<p>Take it up a notch, however, and a moderate-vigorous effort (<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener\">6.8 METs<\/a>) expends 464 calories. A spin class (<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">8.5 METs<\/a>) burns 580 calories, and all-out hard-charging on the stationary bike (<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">14.0 METs<\/a>) will nuke 955 calories.<\/p>\n<p><b data-redactor-tag=\"b\">Calisthenics (191 calories\/hour)<\/b><\/p>\n<p>You get out of exercises like <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-do-a-perfect-push-up\" target=\"_blank\" rel=\"noopener\">push-ups<\/a>, sit-ups, and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/jumping-jacks-benefits\" target=\"_blank\" rel=\"noopener\">jumping jacks<\/a> what you put into them. With light effort (<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">2.8 METs<\/a>), you\u2019ll burn scarcely more calories than you will by driving.<\/p>\n<p>But there\u2019s a 287-calorie swing between the lightest and most vigorous (<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">8.0 METs<\/a>) forms of\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-calisthenics\" target=\"_blank\" rel=\"noopener noreferrer\">calisthenic activity<\/a>, the most intense of which burns 546 calories per hour.<\/p>\n<p><b data-redactor-tag=\"b\">Elliptical machine (341 calories\/hour)<\/b><\/p>\n<p>Without figures available in this category for light effort, you can expect to top out around\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">5.0 METs<\/a>\u00a0with moderate exertion\/resistance. That\u2019s approximately twice the hourly expenditure of energy needed to drive a car.<\/p>\n<p><b data-redactor-tag=\"b\">Rowing machine (327 calories\/hour)<\/b><\/p>\n<p>A moderate <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/calories-burned-rowing-machine\" target=\"_blank\" rel=\"noopener\">rowing<\/a> effort registers\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">4.8 METs<\/a>, but you can reach 12.0 METs with enough vigor. An hour at that level will vaporize 818 calories and qualify you to single-handedly power an oil barge.<\/p>\n<p><b data-redactor-tag=\"b\">Treadmill (293 calories\/hour)<\/b><\/p>\n<p>The human hamster wheel clocks in at around\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/walking\" target=\"_blank\" rel=\"noopener noreferrer\">4.3 METs<\/a> if you exert a brisk level of effort. Stop your car a half-hour walk from work and you can score about the same amount of burn in half the time.<\/p>\n<p>Double your normal walking pace and increase the degree of slope three percent, however, and your treadmill output rockets up to 668 calories.<\/p>\n<p><strong data-redactor-tag=\"strong\">Jogging (409 calories\/hour)<\/strong><\/p>\n<p>Running roughly 1 mph above walking speed is worth\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/running\" target=\"_blank\" rel=\"noopener noreferrer\">6.0 METs<\/a>\u00a0\u2014 not bad. Maintain a nine-minute pace per mile (6.7 mph), though, and you can scorch 716 calories in an hour. Once again, intensity is everything.<\/p>\n<p><b data-redactor-tag=\"b\">Resistance training (239 calories\/hour)<\/b><\/p>\n<p>Most modest\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/strength-training-program\" target=\"_blank\" rel=\"noopener noreferrer\">strength-training<\/a>\u00a0efforts only amount to\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">3.5 METs<\/a>.<\/p>\n<p>Meanwhile, vigorous weightlifting (<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">6.0 METs<\/a>) will not only make you stronger and more muscular, but it\u2019ll also burn an additional 170 calories \u2014 and that\u2019s without factoring in the <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-epoc-afterburn-effect\" target=\"_blank\" rel=\"noopener noreferrer\">afterburn effect<\/a>, which continues to burn calories at a higher rate up to 72 hours following a workout.<\/p>\n<p><b data-redactor-tag=\"b\">Jump rope (477 calories\/hour)<\/b><\/p>\n<p>Spend an hour <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-jump-rope\" target=\"_blank\" rel=\"noopener\">jumping rope<\/a> and you\u2019ll want to hang them up for the rest of your life. But take your rope game up from a light 66 skips per minute (<a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/pdf\/10.1002\/clc.4960130809\" target=\"_blank\" rel=\"noopener noreferrer\">7.0 METs<\/a>) to a more vigorous 100 skips (<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">11.0 METs<\/a>), and in 15 minutes, you can burn a more realistic 188 calories.<\/p>\n<p>\u00a0<\/p>\n<p>\u2020Calorie values tabulated using Cornell University\u2019s\u00a0<a href=\"http:\/\/ergo.human.cornell.edu\/MetsCaloriesCalculator\/MetsCaloriesCalculator.htm\" target=\"_blank\" rel=\"noopener noreferrer\">METs to Calories Calculator<\/a>, based on a 150-pound person.<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/calories-burned-at-work-vs-working-out\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you think slogging half-heartedly to the gym or casually going through the motions of a home routine are enough to torch meaningful calories, you may want to sit down. Actually, stand up. And walk around. Because honestly, you may be burning as many calories doing regular workday activities as you are exercising. Not that &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-13390","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.1.1 - aioseo.com -->\n\t<meta name=\"description\" content=\"If you think slogging half-heartedly to the gym or casually going through the motions of a home routine are enough to torch meaningful calories, you may want to sit down. Actually, stand up. And walk around. Because honestly, you may be burning as many calories doing regular workday activities as you are exercising. 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