NutriSnap

How Many Calories Do Different Workouts Actually Burn?

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by

Erik
in

When it comes to fitness, one of the most common questions is: How many calories does my workout actually burn? The answer varies depending on factors like intensity, duration, and body weight. Whether you’re lifting weights, doing cardio, or taking a yoga class, understanding how many calories you burn can help you optimize your workouts and reach your fitness goals faster.

In this guide, we’ll break down how different workouts compare in calorie burn, what affects your calorie expenditure, and how you can track your workouts effectively using Calorie Counter by NutriSnap.

What Affects Calories Burned During Exercise?

Before diving into specific numbers, it’s important to understand what determines your calorie burn:

✔ Body Weight – Heavier individuals burn more calories because their bodies require more energy to move.
✔ Intensity & Effort – Higher intensity workouts burn more calories per minute.
✔ Duration – The longer your workout, the more calories you burn.
✔ Metabolism – Age, genetics, and fitness level influence how efficiently you burn calories.
✔ Type of Exercise – Strength training, cardio, and low-impact activities all burn calories at different rates.

Now, let’s compare different workouts and their calorie-burning potential.

Calories Burned in Different Workouts

1. Running (500-900 Calories Per Hour) 🏃‍♂️

Running is one of the most effective calorie-burning exercises. The faster and longer you run, the more calories you burn.

  • 5 mph (12 min/mile) → 480-600 calories/hour
  • 6 mph (10 min/mile) → 600-750 calories/hour
  • 8 mph (7.5 min/mile) → 750-1,000 calories/hour

2. Walking (200-400 Calories Per Hour) 🚶‍♀️

Walking burns fewer calories than running, but it’s a great low-impact way to stay active.

  • 3 mph (casual pace) → 200-250 calories/hour
  • 4 mph (brisk pace) → 300-400 calories/hour

3. Strength Training (200-450 Calories Per Hour) 💪

Lifting weights burns fewer calories during the workout, but it increases calorie burn after exercise due to the afterburn effect (EPOC).

  • Light weightlifting → 200-300 calories/hour
  • Heavy weightlifting (powerlifting, hypertrophy training) → 350-450 calories/hour

4. High-Intensity Interval Training (HIIT) (500-1000 Calories Per Hour) 🔥

HIIT alternates short bursts of intense exercise with rest, making it one of the most efficient calorie-burning workouts.

  • 20-minute HIIT session → 250-400 calories
  • 60-minute HIIT session → 500-1,000 calories

5. Cycling (400-900 Calories Per Hour) 🚴

Cycling burns calories efficiently while strengthening leg muscles and improving endurance.

  • Casual cycling (under 12 mph) → 300-500 calories/hour
  • Moderate cycling (12-16 mph) → 500-750 calories/hour
  • Vigorous cycling (16+ mph, uphill, spinning) → 800-1,000 calories/hour

6. Swimming (400-700 Calories Per Hour) 🏊

Swimming engages multiple muscle groups and provides an excellent full-body workout.

  • Leisurely swimming → 400-500 calories/hour
  • Moderate effort (freestyle, breaststroke) → 500-650 calories/hour
  • Intense swimming (butterfly stroke, racing) → 700-900 calories/hour

7. Yoga & Pilates (150-400 Calories Per Hour) 🧘

While yoga and Pilates don’t burn as many calories as high-intensity workouts, they improve flexibility, strength, and core stability.

  • Gentle yoga (Hatha, Restorative) → 150-250 calories/hour
  • Power yoga (Vinyasa, Ashtanga, Hot Yoga) → 300-400 calories/hour

8. Jump Rope (600-1,000 Calories Per Hour) 🤾

Jumping rope is an incredible cardiovascular workout that burns a high number of calories in a short time.

  • Moderate pace → 600-800 calories/hour
  • Fast pace → 900-1,000+ calories/hour

9. Rowing (500-800 Calories Per Hour) 🚣

Rowing is a full-body workout that strengthens the arms, legs, and core while improving endurance.

  • Moderate effort → 500-650 calories/hour
  • High-intensity rowing → 700-800 calories/hour

10. Dancing (300-600 Calories Per Hour) 💃

Dancing is a fun way to stay active while burning calories and improving coordination.

  • Slow dancing (ballroom, social dancing) → 250-350 calories/hour
  • Fast dancing (Zumba, hip-hop, cardio dance) → 400-600 calories/hour

How to Track Calories Burned Accurately

While calorie burn estimates provide a general guideline, actual results vary. That’s why tracking your workouts using Calorie Counter by NutriSnap can make a huge difference.

How Calorie Counter by NutriSnap Helps:

✅ Tracks workouts and estimates calorie burn for different exercises.
✅ Syncs with fitness wearables like Fitbit, Apple Watch, and Garmin for real-time tracking.
✅ Adjusts calorie intake recommendations based on your activity levels.
✅ Helps set personalized fitness goals for weight loss, muscle gain, or maintenance.

By tracking your workouts accurately, you can fine-tune your fitness routine for better results.

Final Thoughts: Find the Best Workout for You

Not all workouts burn the same number of calories, but the best workout is the one you enjoy and can stick to consistently. Whether you love running, weightlifting, or yoga, every movement counts toward your fitness journey.

Start tracking your workouts today with Calorie Counter by NutriSnap and take control of your calorie burn! 🔥

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