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Calories Burned During Leg Exercises

author image Ruri Ranbe
Ruri Ranbe has been working as a writer since 2008. She received an A.A. in English literature from Valencia College and is completing a B.S. in computer science at the University of Central Florida. Ranbe also has more than six years of professional information-technology experience, specializing in computer architecture, operating systems, networking, server administration, virtualization and Web design.
Calories Burned During Leg Exercises
A young woman dancing in a studio. Photo Credit Milkos/iStock/Getty Images

Leg exercises strengthen and tone your quadriceps, glutes, calves and hamstrings. Depending on the exercise performed, doing leg exercises for 20 minutes a day can burn almost 300 calories in a 150-pound person. Choose from a varied assortment of exercises that work your legs and help you burn calories overall.


Depending on the amount of exertion put forth, stair-climbing can be an extremely effective leg exercise, burning more calories than walking alone. A 125-pound person can burn about 150 calories after 20 minutes of stair-climbing; a 150-pound person can burn about 180 calories after 20 minutes of stair-climbing; and a 200-pound person can burn about 242 calories after 20 minutes of stair-climbing. Take care, however, when climbing stairs, as overexerting yourself can cause dizziness.


The number of calories burnt while cycling depends on the intensity. Cycling uphill or on a rocky terrain burns more calories than cycling on a flat surface. Both light and moderate bicycling are effective at toning the legs. Twenty minutes of cycling at 5.5 mph on a flat surface can burn about 76 calories in a 125-pound person; 91 calories in a 150-pound person, and 121 calories in a 200 pound person. Cycling 12 to 13 mph burns about twice the number of calories as cycling 5.5 mph, and cycling 16 to 19 mph, about three times.


No need to head to a dance studio to get a great workout for your legs. Compile a playlist of your favorite dance tunes and bust a move in your living room. Aerobic dancing will strengthen and tone your glutes and legs and burn a significant amount of calories. A moderately-intense session will burn 245 calories in 30 minutes for someone who weighs 125 pounds. Ramp that workout up to vigorous, and that same person will burn 264 calories. In addition, the more you weigh, the greater number of calories you will burn. Evidence the 150-pound person who performs the same intense workout and burns 317 calories.

Leg Lifts

Performing calisthenics like leg lifts can burn 66 calories in 20 minutes in a 125-pound person, 79 calories in a 150-pound person, and 106 calories in a 200-pound person. The number of calories burned while performing leg lifts varies depending on the number of repetitions performed within a minute.

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