{"id":13795,"date":"2025-03-28T05:39:36","date_gmt":"2025-03-27T22:39:36","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=13795"},"modified":"2025-03-28T05:39:36","modified_gmt":"2025-03-27T22:39:36","slug":"calories-burned-during-exercise-and-how-to-calculate-it","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=13795","title":{"rendered":"Calories Burned During Exercise and How to Calculate It"},"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>Losing fat is dependent on creating a <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/calorie-deficit\" target=\"_blank\" rel=\"noopener\">caloric deficit<\/a>, which means nailing at least one (and ideally both) of two scenarios: eating fewer calories than needed to <a href=\"https:\/\/www.bodi.com\/blog\/calories-to-maintain-weight\" target=\"_blank\" rel=\"noopener\">maintain your current weight<\/a> and burning more calories than you consume.<\/p>\n<p>That last part can be tricky. Figuring out the number of calories burned through exercise is no small task, as there are many factors that impact that total (e.g., weight, sex, age, genes, exercise intensity). What\u2019s more, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21178922\" target=\"_blank\" rel=\"noopener noreferrer\">research<\/a>\u00a0suggests we may overestimate how many calories we burn in a single workout by as much as four times the actual amount!<\/p>\n<p>But rest assured, it can be done. Here, we help cut through the confusion. Consider this your primer on calories burned during exercise.<\/p>\n<h2 id=\"2-Biggest-Factors-in-Calories-Burned:-Duration-and-Intensity\">2 Biggest Factors in Calories Burned: Duration and Intensity<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-130337\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2020\/07\/Does-Sweating-Burn-Fat.600.jpg\" alt=\"Man sweating after run\" width=\"600\" height=\"400\"\/><\/p>\n<p>When it comes to caloric burn from exercise, duration and intensity are the two key factors that determine your final tally.<\/p>\n<p>\u201cOf the two, intensity is the most important, because it influences how long your metabolism remains elevated once you stop working out,\u201d says Trevor Thieme, C.S.C.S.<\/p>\n<p>You might burn more calories during an hour-long,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-liss-cardio\" target=\"_blank\" rel=\"noopener noreferrer\">steady-state<\/a>\u00a0cardio session than during a quick\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/hiit-exercises\" target=\"_blank\" rel=\"noopener noreferrer\">high-intensity interval training<\/a> (HIIT) session. But that HIIT workout will keep your metabolism elevated long after you\u2019re done exercising as your body recovers.<\/p>\n<p>This \u201cafterburn\u201d effect is known as\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-epoc-afterburn-effect\" target=\"_blank\" rel=\"noopener noreferrer\">excess post-exercise oxygen consumption<\/a> (EPOC). The longer and more intense your workout is, the longer and more intense your recovery will be \u2014 and the more fat you\u2019ll ultimately burn. Why? Because fat is what your body uses to fuel your recovery.<\/p>\n<p>Calculating the exact number of calories burned via EPOC can be difficult, but according to <a href=\"https:\/\/www.researchgate.net\/publication\/227342497_Two_Minutes_of_Sprint-Interval_Exercise_Elicits_24-hr_Oxygen_Consumption_Similar_to_That_of_30_min_of_Continuous_Endurance_Exercise\" target=\"_blank\" rel=\"noopener noreferrer\">a study<\/a>\u00a0published in the\u00a0<em>International Journal of Sport Nutrition and Exercise Metabolism<\/em>,\u00a0participants who spent just two minutes sprint-cycling burned enough calories in the 24 hours afterward to equal half an hour of steady-state cycling.<\/p>\n<h3>Does weight affect how many calories you burn?<\/h3>\n<p>As a general rule, the more you weigh, the more calories you\u2019ll burn during exercise \u2014 or any other time. \u201cThat\u2019s simply a function of the energy required to move your body,\u201d says Thieme.<\/p>\n<p>That said, your muscle-to-fat ratio will also determine how many calories you\u2019ll burn on a daily basis: \u201cA lean, muscular 180-pound man will burn more calories than an overweight 180-pound man during the same workout simply because the muscular guy has more \u2018metabolically active\u2019 tissue,\u201d Thieme says.<\/p>\n<h3>Does height affect how many calories you burn?<\/h3>\n<p>Height can affect the number of calories burned through exercise, but only because height influences weight.<\/p>\n<p>\u201cIf you\u2019re tall, you\u2019re likely going to weigh more [than someone who\u2019s shorter],\u201d says Tim Church, M.D., M.P.H., Ph.D., chief medical officer at <a href=\"https:\/\/wondrhealth.com\/\" target=\"_blank\" rel=\"noopener\">Wondr Health<\/a>. However, if you weigh less than someone who\u2019s shorter than you, your caloric burn may end up being lower.<\/p>\n<h2 id=\"How-Do-You-Calculate-Calories-Burned?\">How Do You Calculate Calories Burned?<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-146582\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/02\/25110836\/Suprising-Facts-About-Sweat.600.wipe_.jpg\" alt=\"Female runner wiping sweat from face\" width=\"600\" height=\"400\"\/><\/p>\n<p>To figure out how many calories you burn from exercise, look to a method commonly used by exercise scientists to estimate energy expenditure: metabolic equivalents.<\/p>\n<h3>What is a metabolic equivalent (MET)?<\/h3>\n<p>A metabolic equivalent, or MET, is a measure of the amount of oxygen you consume during physical activity, expressed in calories. METs are <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/pdf\/10.1002\/clc.4960130809\" target=\"_blank\" rel=\"noopener\">calculated<\/a> by multiplying\u00a03.5 milliliters of oxygen per kilogram of body weight by the number of minutes of activity. To use a real-life example, a 70-kg (154-lb.) person will burn roughly 1.5 calories per minute while <a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/inactivity\" target=\"_blank\" rel=\"noopener noreferrer\">sitting in a chair<\/a>.<\/p>\n<h3 id=\"What-Are-Calories?\">What are calories?<\/h3>\n<p>We know calories are central to weight lost and gained, but few of us can explain what a calorie is.<\/p>\n<p>A calorie \u2014 or\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-are-calories-and-how-are-they-measured\" target=\"_blank\" rel=\"noopener noreferrer\">Calorie<\/a>, with a capital \u201cC\u201d \u2014 is really a kilocalorie, which means it\u2019s composed of 1,000 calories. One Calorie can heat 1 kilogram of water by 1 degree Celsius.<\/p>\n<p>Your body uses the nutrients (e.g., <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/count-macros-for-weight-loss\" target=\"_blank\" rel=\"noopener\">macronutrients<\/a>, <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/essential-nutrients-explainer\" target=\"_blank\" rel=\"noopener\">micronutrients<\/a>, and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-are-phytonutrients\" target=\"_blank\" rel=\"noopener\">phytonutrients<\/a>) in the Calories you consume to fuel physical activity, digest food, keep your brain sharp, and much more.<\/p>\n<p>In fact, roughly\u00a0<a href=\"http:\/\/europepmc.org\/abstract\/med\/2691813\" target=\"_blank\" rel=\"noopener noreferrer\">60 to 75 percent<\/a>\u00a0of the calories you need per day get used up to keep your body functioning at rest. This is known as your\u00a0basal metabolic rate\u00a0(BMR), and it varies from one person to another. Key factors that determine BMR include age, body mass, sex, genetics, and organ weight. There are a variety of\u00a0<a href=\"http:\/\/www-users.med.cornell.edu\/~spon\/picu\/calc\/beecalc.htm\" target=\"_blank\" rel=\"noopener noreferrer\">online calculators<\/a>\u00a0that can give you an estimated BMR.<\/p>\n<h2 id=\"Calories-Burned-During-Different-Types-of-Exercise\">Calories Burned During Different Types of Exercise<\/h2>\n<p>Thankfully, you don\u2019t need to be a scientist or mathematician to figure out the number of calories burned during your workout.<\/p>\n<p>The <a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/\" target=\"_blank\" rel=\"noopener noreferrer\">Compendium of Physical Activities<\/a>\u00a0provides MET values for a wide range of movements, while Cornell University offers an\u00a0<a href=\"http:\/\/ergo.human.cornell.edu\/MetsCaloriesCalculator\/MetsCaloriesCalculator.htm\" target=\"_blank\" rel=\"noopener noreferrer\">online calculator<\/a>\u00a0where you can input your weight, MET value for your activity (from the Compendium), and time to easily calculate the number of calories you can expect to burn.<\/p>\n<p>We\u2019ve used both resources to provide you estimates for the number of calories a 150-pound person can burn performing a variety of physical activities.<\/p>\n<h3>1. <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/calories-burned-walking\" target=\"_blank\" rel=\"noopener\">Walking<\/a> (239 calories\/hour)<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-163377\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/08094831\/active-rest-walking-600.jpg\" alt=\"3 Friends Walking Together | Active Rest\" width=\"602\" height=\"401\"\/><\/p>\n<p>Walk at a <a href=\"https:\/\/www.bodi.com\/blog\/average-walking-speed\" target=\"_blank\" rel=\"noopener\">moderate pace<\/a> (2.8 to 3.2 mph) on a level surface and you\u2019ll rack up at least\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/walking\" target=\"_blank\" rel=\"noopener noreferrer\">3.5 METs<\/a>. Pick up the pace to a brisk 3.5 mph, however, and you\u2019ll nab\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/walking\" target=\"_blank\" rel=\"noopener noreferrer\">4.3 METs<\/a>, which works out to 293 calories\/hour.<\/p>\n<h3>2. <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/calories-burned-jumping-rope\" target=\"_blank\" rel=\"noopener\">Jumping rope<\/a> (750 calories\/hour)<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169371\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/02\/01125706\/how-to-jump-rope-600-demo.jpg\" alt=\"Demonstration of Woman Jumping Rope | how to jump rope\" width=\"600\" height=\"400\"\/><\/p>\n<p>At\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">11.0 METs<\/a>, jumping rope is\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/running\" target=\"_blank\" rel=\"noopener noreferrer\">comparable to running at a pace of 7 mph<\/a>\u00a0(that\u2019s 8.5 minutes per mile). Plus, jumping movements have been shown to\u00a0<a href=\"https:\/\/www.physiology.org\/doi\/full\/10.1152\/japplphysiol.00666.2005\" target=\"_blank\" rel=\"noopener noreferrer\">promote stronger bones<\/a>.<\/p>\n<h3>3. Lifting weights (239 calories\/hour)<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-177420\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/10\/02090214\/sprinting-tips-600-strength.jpg\" alt=\"Athlete Does Deadlifts | Sprinting Tips\" width=\"600\" height=\"400\"\/><\/p>\n<p>Build muscle mass and strengthen your bones with some good old-fashioned <a href=\"https:\/\/www.bodi.com\/blog\/benefits-of-resistance-training\" target=\"_blank\" rel=\"noopener\">resistance training<\/a> and you\u2019ll rack up\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">3.5 METs<\/a>. And as you\u2019ve already learned, adding muscle to your frame means you\u2019ll burn more calories on a daily basis.<\/p>\n<h3>4. Elliptical (341 calories\/hour)<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-179841\" src=\"https:\/\/bodiblog.wpenginepowered.com\/wp-content\/uploads\/2025\/03\/calories-burned-during-exercise-600-elliptical.jpg\" alt=\"elliptical | Calories Burned Exercise\" width=\"600\" height=\"400\"\/><\/p>\n<p>Hop on the joint-friendly elliptical and pedal away at a moderate effort to get\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">5.0 METs<\/a>.<\/p>\n<h3>5. Yoga (273 calories\/hour)<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-176338\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/09\/13130524\/how-long-does-it-take-to-lose-muscle-mass-600-yoga.jpg\" alt=\"Man Does Upward Dog | How Long Does It Take to Lose Muscle Mass\" width=\"600\" height=\"400\"\/><\/p>\n<p>There are a variety of <a href=\"https:\/\/www.bodi.com\/blog\/different-types-of-yoga-explained\" target=\"_blank\" rel=\"noopener\">yoga styles<\/a>, and each offers its own level of intensity. <a href=\"https:\/\/www.bodi.com\/blog\/power-yoga\" target=\"_blank\" rel=\"noopener\">Power yoga<\/a>, one of the more intense versions of this ancient form of meditation, will give you\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">4.0 METs<\/a>. Hatha yoga, which is typically <a href=\"https:\/\/www.bodi.com\/blog\/what-is-hatha-yoga\" target=\"_blank\" rel=\"noopener\">slower and gentler<\/a>, offers only\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\">2.5 METs<\/a>\u00a0(171 calories\/hour).<\/p>\n<h3>6. <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-many-calories-does-swimming-burn\" target=\"_blank\" rel=\"noopener\">Swimming<\/a> (396 calories\/hour)<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-167049\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/30143403\/swimming-workouts-600-tempo.jpg\" alt=\"front view of woman swimming laps | Swimming Workouts\" width=\"600\" height=\"400\"\/><\/p>\n<p>Swimming laps at a light or moderate effort will give you a low-impact workout that offers\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/water-activities\" target=\"_blank\" rel=\"noopener noreferrer\">5.8 METs<\/a>. Bump up the intensity to a vigorous effort, however, and you\u2019ll get <a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/water-activities\">9.8 METs<\/a>\u00a0(668 calories\/hour).<\/p>\n<h3>7. Squats (341 calories\/hour)<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-144928\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/06\/02123557\/do-squats-make-your-butt-look-bigger-600-squat.png\" alt=\"woman squatting in gym | do squats make your butt look bigger\" width=\"600\" height=\"400\"\/><\/p>\n<p>The squat is a <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/best-compound-exercises\" target=\"_blank\" rel=\"noopener\">multi-joint exercise<\/a> that recruits several large muscle groups, including the <a href=\"https:\/\/www.bodi.com\/blog\/butt-anatomy\" target=\"_blank\" rel=\"noopener\">glutes<\/a> and quadriceps. Do them and you\u2019ll reap\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">5.0 METs<\/a>.<\/p>\n<h3>8. <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/calories-burned-biking\" target=\"_blank\" rel=\"noopener\">Stationary bike<\/a> (464 calories\/hour)<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-163944\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/15145711\/indoor-cycling-mistakes-600-hydration.jpg\" alt=\"Woman takes Break on Stationary Bike | Indoor Cycling Mistakes\" width=\"600\" height=\"400\"\/><\/p>\n<p>Cycling at moderate-to-vigorous effort is not only easier on your joints than other forms of <a href=\"https:\/\/www.bodi.com\/blog\/what-is-cardio\" target=\"_blank\" rel=\"noopener\">cardio exercise<\/a> (namely, running), but it\u2019ll also net you <a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">6.8 METs<\/a>.<\/p>\n<h3>9.Jumping jacks (546 calories\/hour)<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-178842\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/02\/23132138\/jumping-jacks-benefits-600-anywhere.jpg\" alt=\"woman doing jumping jacks at home | Jumping Jacks Benefits\" width=\"600\" height=\"400\"\/><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/jumping-jacks-benefits\" target=\"_blank\" rel=\"noopener\">Jumping jacks<\/a>\u00a0are considered a vigorous form of\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-calisthenics\" target=\"_blank\" rel=\"noopener noreferrer\">calisthenics<\/a>, which is a category of exercise that involves <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/bodyweight-vs-weight-training\" target=\"_blank\" rel=\"noopener\">bodyweight movements<\/a>. They\u2019re also worth\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">8.0 METs<\/a>.<\/p>\n<h3>10. Hiking (409 calories\/hour)<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-136540\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2021\/04\/Sunday-Scaries.600.hike_.jpg\" alt=\"young woman out on a hike\" width=\"600\" height=\"400\"\/><\/p>\n<p>Spending time out in nature will net you roughly\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/walking\" target=\"_blank\" rel=\"noopener noreferrer\">6.0 METs<\/a>, which will only increase if you add weight (like a <a href=\"https:\/\/www.bodi.com\/blog\/weighted-vest\" target=\"_blank\" rel=\"noopener\">vest<\/a>) or climb hilly terrain.<\/p>\n<h3>11. Sit-ups (259 calories\/hour)<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-148312\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/08\/29124038\/stability-ball-sizes-600-sit-up.png\" alt=\"woman doing sit up on stability ball | stability ball sizes\" width=\"600\" height=\"400\"\/><\/p>\n<p>Moderate-effort calisthenics like old-school sit-ups clock in at\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">3.8 METs<\/a>.<\/p>\n<h3>12. Climbing stairs (273 calories\/hour)<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-147510\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/08\/10160439\/stairmaster-benefits-600-belly-fat.png\" alt=\"man using stairmaster | Stairmaster Benefits\" width=\"600\" height=\"400\"\/><\/p>\n<p>Whether you\u2019re on a <a href=\"https:\/\/www.bodi.com\/blog\/stairmaster-benefits\" target=\"_blank\" rel=\"noopener\">StairMaster<\/a> or climbing the stairs at work, you\u2019ll score\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/walking\" target=\"_blank\" rel=\"noopener noreferrer\">4.0 METs<\/a>\u00a0if you climb at a slow, easy pace. But if you pick it up to a fast pace, you\u2019ll get\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/walking\" target=\"_blank\" rel=\"noopener\">8.8 METs<\/a>\u00a0(600 calories\/hour).<\/p>\n<h3>13. Burpees (546 calories\/hour)<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-143714\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/04\/22105707\/30-day-fitness-challenges-600-burpee.png\" alt=\"burpees | 30 day fitness challenges\" width=\"600\" height=\"400\"\/><\/p>\n<p>At\u00a0<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\/conditioning-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">8.0 METs<\/a>,<strong>\u00a0<\/strong>burpees are a full-body, high-intensity calisthenic exercise. In fact, a 2014\u00a0<a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2014\/11000\/Comparison_of_Responses_to_Two_High_Intensity.3.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">study<\/a>\u00a0found that performing burpees offers cardiovascular benefits similar to doing <a href=\"https:\/\/www.bodi.com\/blog\/interval-running\" target=\"_blank\" rel=\"noopener\">sprint intervals<\/a> on a bike.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-167660\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/11\/17104716\/calories-burned-600-pin.png\" alt=\"Pin Image with BODi Logo of Chart with Exercises and Calories Burned | Calories Burned\" width=\"667\" height=\"1000\"\/><\/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.bodi.com\/blog\/calories-burned-during-exercise\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Losing fat is dependent on creating a caloric deficit, which means nailing at least one (and ideally both) of two scenarios: eating fewer calories than needed to maintain your current weight and burning more calories than you consume. That last part can be tricky. Figuring out the number of calories burned through exercise is no &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-13795","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13795","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13795"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13795\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13795"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13795"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13795"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}