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How Long Do I Have to Do Cardio to Burn 600 Calories?

author image Pam Murphy
Pam Murphy is a writer specializing in fitness, childcare and business-related topics. She is a member of the National Association for Family Child Care and contributes to various websites. Murphy is a licensed childcare professional and holds a Bachelor of Arts in English from the University of West Georgia.
How Long Do I Have to Do Cardio to Burn 600 Calories?
Feet walking on a treadmill. Photo Credit: yotrak/iStock/Getty Images

Cardiovascular exercise raises your heart rate and metabolism, increasing your calorie expenditure both during and immediately following the activity. Getting regular aerobic exercise helps with weight management and improves your fitness and overall health. Whether your goal is to burn 600 calories to establish a specific calorie deficit for weight loss or to counteract extra calories consumed during a special occasion, it's important to consider your fitness level when planning your exercise regimen. Consult your doctor before starting a new workout program, particularly if you have a history of heart or orthopedic problems.

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An average 30-minute workout burns 140 to 295 calories, depending on the intensity of the activity and your body weight. That means you may need to work out longer than an hour to expend 600 calories. However, the higher your body weight, the more calories you burn during aerobic activity. An hour of jogging burns roughly 584 calories in a 160-lb. individual, while it burns around 728 calories per hour in a 200-lb. person.

Moderate-Intensity Workouts

Moderate physical activity raises your heart and breathing rate, but isn't intense enough to interfere with conversation. Examples include walking, golfing and bicycling at speeds of 10 mph or less. Such activities burn approximately 4.6 to 5.5 calories per minute, based on a body weight of 160 lbs. The per-minute expenditure increases to 5.7 to 8.2 when based on a body weight of 240 lbs. At these rates, it would take an hour and 15 minutes to 2 hours to burn 600 calories.

Vigorous-Intensity Workouts

Vigorous activities increase your breathing and heart rate to the point that conversation is difficult. Running, indoor cycling, racewalking and jumping rope all generally qualify as high intensity. The more intense the activity, the more calories you burn. Vigorous activities (or intervals which include high intensity) can burn close to 800 calories per hour, or roughly 13 to 14 calories per minute, based on a 170-lb. body weight. Jumping rope, could get you to the 600-calorie mark in 40 to 50 minutes.


Burning 600 calories through cardio in one day is an appropriate goal if you live an active lifestyle and are accustomed to working out at high intensity. However, if you're a novice exerciser, gradually increase the duration of your workouts by 10 to 15 percent each week, or the intensity of your workouts. If your goal is to burn 600 calories over the course of a week, lower intensity workouts can suffice.

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