You can perform many different exercises and physical activities to burn 200 calories, many of which you would have to perform for only 15 or 20 minutes. Whether you enjoy walking, swimming or sports, you can surely find an activity or exercise that fits your lifestyle and schedule to burn calories. Remember that burning more calories than you consume each day is the key to losing weight.
Factors
Several factors influence the number of calories burned when you exercise. The main factors are your body weight, the type of exercise or physical activity you're performing and the intensity of your exercise, according to MayoClinic.com. Your body weight affects the number of calories burned, because heavier people burn more calories performing the same physical activity than lower-weight individuals. In general, intense aerobic exercises like running burn more calories than strength-training exercises such as weight lifting.
Exercises
All healthy adults should aim to perform at least two and one-half hours of aerobic exercise each week and strength-training exercises at least two days per week, according to the University of Maryland Medical Center. To burn 200 calories, you could perform just shy of one hour of water aerobics if you're around 160 lbs., or around 30 minutes if you're 200 lbs. or heavier. If you're around 160 lbs., you can burn about 200 calories with less than 30 minutes of backpacking, high-impact aerobics, hiking or jogging at 5 miles per hour, or 30 to 45 minutes of low-impact aerobics. One hour of walking burns about 200 calories if you're around 160 lbs., as does one hour of weight lifting or one hour of leisure bicycling at less than 10 mph, while just 15 minutes of rollerblading and less than 20 minutes of rope jumping burns around 200 calories.
If you weigh 200 to 240 lbs., you can burn about 200 calories by performing 20 minutes of high-impact aerobics, backpacking, hiking or swimming laps. Or, you could perform 20 to 30 minutes of low-impact aerobics or leisure bicycling, or 30 to 40 minutes of water aerobics. About 10 to 15 minutes of jogging at 5 mph, running at 8 mph or stair treadmill all burn around 200 calories. But you'd need to perform 45 minutes to one hour of walking at 2 mph, 30 to 45 minutes of walking at 3.5 mph or 45 minutes of weight lifting to burn 200 calories if you're 200 to 240 lbs. or more.
Sports & Activities
If you weigh 160 lbs., you can burn about 200 calories by bowling or ballroom dancing for one hour. You can also burn 200 calories by playing volleyball, softball or baseball, or performing tai chi, canoeing, downhill skiing or golfing for around 45 minutes. About 20 to 30 minutes of basketball, football, ice skating, playing racquetball, stationary rowing, cross-country or water skiing, playing singles tennis or tae kwon do can also burn 200 calories.
If you're 200 to 240 lbs. or heavier, you can burn 200 calories by playing basketball, racquetball or football, stationary rowing, cross-country skiing or ice skating for just 15 to 20 minutes. You can also burn about 200 calories by bowling, ballroom dancing, playing volleyball or canoeing for 40 to 45 minutes, and by golfing while carrying the clubs, downhill or water skiing, playing softball or baseball or hiking for 25 to 30 minutes. About 15 minutes of tae kwon do or 30 to 40 minutes of tai chi burns 200 calories, while 15 to 20 minutes of singles tennis can burn 200 calories in people who weigh 200 to 240 lbs. or more.
Tips
If you're new at exercising, select physical activities that you enjoy so you're more apt to stick to your exercise plan. You can start out by walking at a brisk pace just 10 to 15 minutes per day, gradually increasing your exercise duration to 30 minutes each day. Exercising with a friend can also help to keep you motivated and consistent. Keep in mind that vigorous aerobic activities burn more calories than moderate aerobic exercises, such as running versus swimming or brisk walking. Although strength-training typically doesn't burn as many calories as aerobic exercise, you should still include lifting weights, using resistance bands or other strength-training activities in your fitness plan, because building muscle helps in your overall body composition. Also, muscle cells burn more calories than fat cells, even when you're not exercising.
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