Number Of Calories Burned During Exercise

The amount of calories you burn during exercise depends on the intensity at which you work, your efficiency at the exercise and the size of your body. The American College of Sports Medicine recommends a minimum of five 30-minute moderate-intensity cardiovascular exercise sessions per week to achieve an optimum level of health. Change up your routine often to maximize your intensity levels and calorie burn, combat boredom and discourage injury. All estimations are given for a 150-lb woman.

Walking and Running

About 15 calories per minute are burned running a nine-minute mile. Walking at a 15-minute mile pace burns only about six calories per minute. Walking faster than a 13-minute mile (approximately 4.6 mph on the treadmill) burns more calories. Pumping your arms and seeking out inclines adds more calorie burn to your walk, as does incorporating jogging intervals.

Cycling

A leisurely ride burns about 250 calories in a half hour. A competitive cyclist going all out may expect to burn 400 in a half hour. A group cycle class burns approximately 450 in an hourlong session.

Elliptical

A popular machine at the gym that combines the stride of running with the bio-mechanics of stair stepping, the elliptical provides a decent calorie burn with no impact. It's possible to burn about 250 calories in a half hour--slightly more if you choose an elliptical with arm poles.

Fitness Classes

Creating intensity by making your moves dynamic can burn from 400 to 650 calories per hour. Kickboxing and step burn more than floor-based dance classes.

Strength Training

Light strength training using hand weights with rest time between sets only burns about 100 calories in a half hour but gives you a wealth of benefits--including improved bone density and development of lean muscle mass. Power lifters or body builders burn twice that amount in a session. Some people try creating a circuit by incorporating cardio intervals during "rest" time between sets--as simple as jumping jacks or a spurt on the treadmill--to burn about 270 calories in a half hour.

Mind Body Practice

Yoga and pilates burn fewer calories than other exercise modalities but are crucial for flexibility and joint health. A mild hatha yoga class or mat-based pilates class burns about 150 calories in a one-hour session. Power yoga or "cardio" pilates can double the burn.