The number of calories you burn when you perform an activity will vary, depending on your weight. All else being equal, a heavier person burns more calories than a lighter person. No matter how much you weigh, however, it shouldn’t take long to burn 70 calories. Although 70 calories doesn’t sound like much -- you must burn 3,500 calories more than you ingest to lose 1 pound of fat, for example -- it can be a decent start for a novice exerciser.
Lift weights to burn calories and strengthen your muscles. A typical strength-training session burns 70 calories in about 23 minutes, 20 seconds if you weigh 125 pounds; in about 18 minutes, 45 seconds if you weigh 155 pounds; and in about 15 minutes, 48 seconds if you weigh 185. You’ll burn calories at about the same rate by bowling, tossing a Frisbee with friends, playing volleyball casually or doing slow to moderate dancing.
Go for a walk. At a modest 3.5 mph -- that’s a pace of 17 minutes per mile -- a 125-pound individual burns 70 calories in about 17 minutes, 30 seconds. You’ll drop those 70 calories in just over 14 minutes if you weigh 155 pounds or about 12 minutes if you weigh 185. Other activities that burn calories just as quickly include gymnastics, horseback riding, tai chi, competitive volleyball, water aerobics and Hatha yoga.
Play a game of softball. At 125 pounds, you’ll erase 70 calories in 12 minutes -- typically just an inning or two of play. You’ll burn 70 calories in about 11 minutes, 20 seconds if you weigh 155 pounds or about 9 minutes, 30 seconds if you weigh 185. If you’re not a softball player, try kayaking, skateboarding, walking at 4.5 mph or using a combination cycle/rowing machine.
Hop in the pool for a swim. Generally, lap swimming burns 70 calories in about 11 minutes, 40 seconds for a 125-pounder; 9 minutes, 45 seconds for a 155-pounder; and just under eight minutes for a 185-pounder. Comparable activities include ballet or fast dancing, fencing, cross-country hiking, downhill skiing, water skiing, vigorous weight training or using a stair-stepping machine.
If possible, don’t stop when you hit the 70-calorie threshold. Exercise for longer periods during each workout until you’re doing at least two hours and 30 minutes of moderate exercise each week.