Strength training or resistance exercises -- such as weight lifting and sit-ups -- tone your body. But cardiovascular activity, such as running, raises your heart rate and burns more calories.
Fundamentals
In order to lose a pound, you need to take in 3,500 calories less than you burn. This deficit can be made up by exercising more, eating less or combining the two.
Considerations
Cardio exercise, such as running, burns calories faster. But, toning and resistance training through weight lifting and sit ups builds muscle. Every pound of muscle burns an extra 35 to 50 calories a day according to Wayne Westcott, fitness research director.
Running
Running at a pace of 8 mph burns 986 calories for a 160 lb person. A 200 lb person burns 1,229 calories and a 240 person burns 1,472 calories in an hour.
Sit Ups
A 130 lb person burns 78 calories doing sit-ups for 10 minutes, 233 calories in a half hour and 466 calories in an hour. A 155 lb person burns 93 calories in 10 minutes, 278 calories in a half hour and 555 in an hour. A 190 lb person burns 113 calories in 10 minutes, 340 calories in a half hour and 681 calories in an hour.
Weight Lifting
A 160 lb person burns 219 calories after an hour of weight lifting. A 200 lb person burns 273 calories and a 240 lb person burns 327 calories in an hour.
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