Find Out How Many Calories You Burn With One Hour of Exercise

You already know that to lose or maintain weight, you have to watch what you eat. But you also need to keep active to help you burn extra calories. When you stay active, your body burns more energy, which translates into calories. The goal is to burn more calories than you consume so you can lose weight.

One pound of fat equals 3,500 calories. When you cut 500 calories from your diet each day, you lose about one pound a week. So when you exercise along with cutting calories, you can lose fat faster.

For healthy adults, the Department of Health and Human Services recommends at least two hours and 30 minutes a week of moderate aerobic activity like brisk walking or swimming or one hour and 15 minutes a week of vigorous aerobic activity, such as running — preferably spread throughout the week.

They also recommend strength training exercises at least twice a week.
When you’re trying to maintain your weight, include at least 30 minutes of physical activity in your daily routine. If you want to lose weight or meet specific fitness goals, you may need to increase your activity even more.

While I prefer Boot Camp circuit style training and high intensity interval training to burn lots of fat in a short period of time, any exercise you can get will burn additional calories. Most important choose an activity you like.

This chart* shows the estimated number of calories burned while doing various exercises for one hour. Specific calorie expenditures vary widely depending on the exercise, intensity level and your individual situation.

Activity (1 hour) Weight of person and calories burned
160 lbs. / 200 lbs. / 240 lbs.

Aerobics, high impact 511 / 637 / 763
Aerobics, low impact 365 / 455 / 545
Aerobics, water 292 / 364 / 436
Backpacking 511 / 637 763
Basketball game 584 / 728 / 872
Bicycling at 10 mph 292 / 364 / 436
Bowling 219 / 273 / 327
Canoeing 256 / 319 / 382
Dancing, ballroom 219 / 273 / 327
Football, touch, flag 584 / 728 / 872
Golfing, carrying clubs 329 / 410 / 491
Hiking 438 / 546 / 654
Ice skating 511 / 637 / 763
Jogging, 5 mph 584 / 728 / 872
Racquetball, casual 511 / 637 / 763
Rollerblading 913 / 1,138 / 1,363
Rope jumping 730 / 910 / 1,090
Rowing, stationary 511 / 637 / 763 Running, 8 mph 986 / 1,229 / 1,472
Skiing, cross-country 511 / 637 / 763
Skiing, downhill 365 / 455 / 545
Skiing, water 438 / 546 / 654
Softball or baseball 365 / 455 / 545
Stair treadmill 657 / 819 / 981
Swimming, laps 511 / 637 / 763
Tae kwon do 730 / 910 / 1,090
Tai chi 292 / 364 / 436
Tennis, singles 584 /728 / 872
Volleyball 292 / 364 / 436
Walking, 2 mph 183 / 228 / 273
Walking, 3.5 mph 277 / 346 / 414
Weightlifting free weight,
Nautilus or universal type
219 / 273 / 327

*Adapted from: Ainsworth BE, et al. Compendium of physical activities: An update of activity codes and MET intensities. Medicine & Science in Sports & Exercise.