The number of calories you burn in one hour of exercise depends on your weight, the intensity of the activity and how long you do it. When you weigh more or increase the intensity and duration of an activity, you burn more calories. It’s common for fitness enthusiasts to mix exercises by splitting their workout session into stretching, weightlifting and cardiovascular exercise. Using mixed exercises is the basic principal of some modes of exercise such as Hatha yoga and cross-training.
Cross-Training
Cross-training allows you to work out longer and more often. Cross-training reduces the stress on your muscles and joints by mixing different types of exercise in the same training session. For example, split your 30-minute cardio session at the gym between two machines, like the elliptical and the stationary bike. MayoClinic.com provides data on calories burned per hour for various activities. According to this data, a cross-training session consisting of 20 minutes of stationary rowing followed by a run on the treadmill for 20 minutes at 8 mph and 20 minutes of cycling leisurely at 10 mph burns 596.32 calories per hour for a 160-pound person and 743.33 calories per hour for a 200-pound person.
Treadmill and Weights
Hoping on the treadmill for 30 minutes and then lifting weights for another 30 minutes to complete your workout is a typical after-work exercise routine. With this routine, you gain muscle strength and definition as well as build your endurance and improve your cardiovascular health. According to data from the Harvard Health Newsletter, after walking two 15-minute miles and weightlifting for 30 minutes, a 125-pound person burns 210 calories and a 185-pound person burns 333 calories.
Hatha Yoga
Hatha yoga classes offer one hour of mixed exercise. You start with repetitions of sun salutation -- a dynamic series of about 12 movements. You follow with standing, sitting, twisting, back bending and inverted poses separated by brief periods of rest in resting poses. A study from Columbia University published in a 2007 edition of “BMC Complimentary and Alternative Medicine” says a yoga class consisting of 20 minutes of resting, 24 minutes of sun salutation and 28 minutes of yoga poses burns an average of 197.8 calories.
Housework
When you don’t have time for the gym, do household chores instead. Activities such as cleaning the floor, doing the laundry, weeding the garden and mowing the lawn all burn calories. The Tooele County Health Department provides a list of household chores and the amount of calories you burn as you do them. If you scrub your floors while doing your laundry with the machine on a different floor and then weed your vegetable and flower garden for 30 minutes, the average person burns 203.75 per hour.
References
- Harvard Health Publications: Calories Burned in 30 Minutes for People of Three Different Weights
- BMC Complimentary and Alternative Medicine: Does Practicing Hatha Yoga Satisfy Recommendations for Intensity of Physical Activity Which Improves and Maintains Health and Cardiovascular Fitness?
- Tooele County Health Department: Calories Burned During Activity
- MayoClinic.com: Exercise for Weight Loss: Calories Burned in One Hour
- American Council on Exercise: What Are the Benefits of Cross Training and How Can I Incorporate it into My Training Routine?
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