The number of calories burned in a one-hour gym workout depends upon several factors. The more you weigh, the greater the exercise intensity and the longer the duration, the more calories you burn.
It's common for a fitness enthusiast to mix exercises by splitting a workout session into stretching, weightlifting and cardiovascular exercise. Using mixed exercises is the basic principle of some modes of exercise such as cross-training.
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Your one-hour exercise calorie burn depends on your weight and your workout intensity.
Include Some Cross-Training
Cross-training allows you to work out longer and more often. Cross-training also reduces the stress on your muscles and joints by mixing different types of exercise in the same training session.
For example, you can split your 60-minute cardio session at the gym between two machines, like the elliptical and the stationary bike.
A cross-training session consisting of 30 minutes of stationary rowing followed by a run on the treadmill for 30 minutes at 6 miles per hour burns around 632 calories for a 155-pound person and 755 calories for a person weighing 185 pounds, according to Harvard Health Publishing.
Add Some Weights
According to the Centers for Disease Control and Prevention (CDC), an individual should get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week. The CDC also recommends at least two strength training days per week as well.
Hopping 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 Harvard Health Publishing, after walking two 15-minute miles and weightlifting for 30 minutes, a 125-pound person burns about 210 calories and a 185-pound person burns about 333 calories.
Try Some Intervals
Add some variety to your mixed workouts with high-intensity interval training, or HIIT. As explained by the American College of Sports Medicine, this exercise technique involves repeated intervals of work and rest.
Perform the first activity, such as a 30-second treadmill sprint and then rest for three minutes. Repeat this pattern for your one-hour exercise calorie burn. Other aerobic exercises could include rowing, stair climbing or cycling.
Add strengthening exercises such as 30 seconds of push-ups or mountain climbers, or add in some dumbbell exercises.
Burn Calories While Being Productive
When you don't have time for the gym, do a few household chores instead. Activities such scrubbing floors and weeding the garden provide a variety of exercise, while increasing caloric burn.
Mowing, digging or washing the car or the windows burns approximately 200 to 222 calories for a 185-pound person, and 135 to 150 calories for a 125-pound person, according to Harvard Health Publishing.
Leisure activities, such as hiking and dancing, also boost calorie burn. According to the CDC, one hour of hiking can burn 370 calories for a person weighing 154 pounds, while dancing for an hour can burn 330 calories.
- Harvard Health Publishing: "Calories Burned in 30 Minutes for People of Three Different Weights"
- Centers for Disease Control and Prevention: "Why Is Physical Activity Important?"
- American College of Sports Medicine: "High-Intensity Interval Training"
- Centers for Disease Control and Prevention: Losing Weight