The number of calories you’ll burn during exercise depends on your size, exercise intensity and type of physical activity you’re performing. Certain forms of exercise will help you burn more calories in a shorter time. If you’re overweight or obese, burning an additional 500 to 1,000 calories per day can help you lose about 1 to 2 Ibs. of body weight per week, if your calorie intake remains unchanged.
Running
Running is one of the best ways to burn calories. According to the U.S. Department of Health and Human Services, if you weigh 154 Ibs. you can burn about 590 calories per hour running or jogging at a pace of 5 mph. However, if you run at a faster pace, of 7.5 mph, you can burn about 930 calories per hour, according to Harvard Medical School. If you weigh more than 154 Ib. you will burn more calories per hour, and if you weigh less you will burn fewer calories per hour, running at the same pace.
Biking
The number of calories you’ll burn on a bike depends on your size, exercise intensity level and duration. According to the U.S. Department of Health and Human Services, if you weigh 154 Ibs. you can burn about 290 calories per hour biking slower than 10 mph, and about 590 calories per hour biking faster than 10 mph.
Swimming
Swimming is another great way to burn massive amounts of calories. According to Harvard Medical School, if you weigh 125 Ibs. you can burn about 660 calories per hour swimming the crawl stroke, if you weigh 155 Ibs. you can burn about 818 calories per hour swimming the crawl and if you weigh 185 Ibs. you can burn about 976 calories per hour swimming the crawl. If you swim breaststroke, you will burn slightly fewer calories compared with the crawl.
Weight Training
Weight training generally burns fewer calories per hour than cardiovascular exercises. However, weight training will help increase your lean muscle mass and decrease body fat, which means your body will burn more calories throughout the day not just during your workouts. According to the U.S. Department of Health and Human Services, a 154-Ib. person can burn about 220 calories per hour lifting weights lightly or about 440 calories per hour lifting weights vigorously.
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