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How Many Calories Will I Lose by Exercising for 30 Minutes?

author image William McCoy
Toronto-based journalist William McCoy has been writing since 1997, specializing in topics such as sports, nutrition and health. He serves as the Studio's sports and recreation section expert. McCoy is a journalism graduate of Ryerson University.
How Many Calories Will I Lose by Exercising for 30 Minutes?
A woman jumping rope outside Photo Credit Creatas/Creatas/Getty Images

When you lead a busy life, the thought of exercising for 30 minutes per day might seem impossible. But take a moment to evaluate how you spend your time. If you press your alarm's "Snooze" button repeatedly each morning and lounge in front of the TV every evening, you've got time to squeeze a half-hour workout into your day. Exercising for 30 minutes is immensely beneficial to your health and, depending on the exercise you choose, can burn hundreds of calories to help you lose weight.

Make Time for the Gym

Visiting a gym before your workday or in the evening provides you with a number of exercises to perform to burn calories -- even if you visit the gym for just 30 minutes. People who enjoy solo workouts can use the stationary bike or elliptical trainer, while those who favor a group dynamic can sign up for an aerobics class. A 180-pound person will burn 286 calories in 30 minutes of high-impact aerobics and 464 calories in 30 minutes of using the elliptical trainer or stationary bike at a vigorous pace, according to HealthStatus.

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Feel the Burn at Home

If you're pressed for time, devote 30 minutes to working out at home. Keep the exercises in your home-based workout routine simple to avoid the cost and clutter of excess equipment. A 180-pound person will burn 184 calories in 30 minutes of moderate jumping jacks, 243 calories in 30 minutes of aerobic or modern dance, 329 calories in 30 minutes of up-tempo calisthenics and 410 calories jumping rope for half an hour.

Sun, Fresh Air and a Calorie Burn

If you live in an area conducive to outdoor exercise, burning calories in the sun and fresh air can make your 30-minute workout breeze past. If you enjoy team sports, gather a few friends for a game of half-court basketball at a local school. In 30 minutes, a 180-pound person will burn 335 calories from this activity. Individual activities are also suitable; the same person will burn 162 calories cycling at a leisurely pace, 248 calories swimming laps at a moderate pace and 286 calories backpacking.

Daily Exercise for Better Health

Scheduling 30 minutes per day for exercise might force you to juggle your schedule, but the benefits you'll reap from the workout will greatly improve your quality of life. Thirty minutes of cardio exercise helps you surpass the U.S. Department of Health and Human Services recommendation that adults get 150 minutes of cardio exercise per week. Regular exercise, notes Georgia State University, helps you manage your weight, strengthen your bones and muscles, improve your emotional well-being and live a longer life.

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