Depending on how often you perform these activities, you might burn fewer calories than the average when running, or more calories than average when rowing or swimming. These numbers are also averages, points out Samuel. In that case, you’ll burn more during the run. But you'll probably be more likely to be able to jog that pace for 20 minutes. That’s where the intensity versus duration equation Schoenfeld mentioned comes into play: By these averages, you’ll burn 122 calories rowing for 10 minutes, versus 93 calories running 12-minute miles. In some cases, you may be able to do more than an hour.
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Here's the catch: You may not be able to do these movements for the full hour period, or even close to it. They’ll burn 698 calories in an hour of vigorous swimming. According to this calculator, the same 154-pound person will burn 733 calories in an hour doing vigorous rowing on an erg machine. The American Council on Exercise (ACE) provides a tool that includes more than 50 different activities, estimating calorie burn based on your body weight and the duration of the activity. Other activities, like hiking, burn 370 calories per hour, while walking at 4.5 miles per hour clocks in at 460 calories per hour. This is listed as the most vigorous activity on the document’s chart. According to the USDA’s Dietary Guidelines for America, a 154-pound person running or jogging at 5 mph, or bicycling at 10 mph, will burn an average of 590 calories per hour. Of course, certain types of exercise do burn more calories, minute by minute, than others. Max Calories Burned: What the Averages Say break down the math on how different types of exercise use calories, dispel some misconceptions about post-workout calorie burning, and suggest four ways you can dial up your energy expenditure when you’re looking for the most bang for your calorie buck. Here’s how Schoenfeld and Men’s Health, fitness director Ebenezer Samuel, C.S.C.S. So the specific exercises, workout routines, or cardio modalities that will burn the most calories for you, Schoenfeld says, depend on just that: you. So lower intensity activities done for longer burned off the same amount of fast as higher-intensity moves done for shorter periods. In a meta-analysis of 56 studies published in November 2021, Schoenfeld and other scientists found that whether exercisers chose medium-intensity steady state cardio, high-intensity interval training, or sprinting, they lost the same amount of fat when the work done-the intensity and time-were matched. If you’re doing high intensity, you won’t be able to do it as long.” And vice versa. “There’s an interaction between duration and intensity. You want to burn them, and lots of them-fast.īut if you’re looking for the absolute, number one calorie-burning move or workout you can do, there’s no single, energy-torching solution, says Brad Schoenfeld, Ph.D., C.S.C.S.*D, professor of exercise science at CUNY Lehman College. WHEN YOU'RE TRYING to lose weight, burn belly fat, or pay penance for an epic pile of nachos, you might lace up your gym shoes with one thing in mind: calories.
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