UPTO 50% Off on All Services

How Many Calories Does A Good Workout Burn?


    Speak To Our Expert

    Please enter your contact information.

    Workouts and exercises have become an essential part of most of our daily routine. With our increasingly static lifestyle, workouts have become crucial to stay fit and lose weight. However, many fail to get the desired results despite spending hours at the gym or doing freehand exercise. Some even complain of no weight loss even after spending hours on the treadmill.

    So, the calories burned through workouts should be more than the calorie intake in a day to lose weight. The calorie deficit created by cutting calories through a controlled diet or workout eventually leads to weight loss. Since everyone burns a different amount of calorie in the resting position, the calories needed per day to lose weight also differs.

    How are calories burned?

    Calories are the fuel that keeps our body functioning. Our body burns calories continuously every time it works and even when it rests. However, the speed with which calories burn increase and decrease with the intensity of the physical activities we perform. Some of the best calorie-burning activities are aerobics, jogging, running, swimming, or working out at the gym.

    Low impact aerobics performed for 30 minutes can burn around 160 to 200 calories depending on the body weight. A 10-minutes run can burn about 114 calories; a 10-minutes swim can help burn 55 calories, and 10-minutes of jogging at 5 miles per hour will burn 80 calories for a person weighing around 120 to 125 pounds.
    Now that we know the calories burned by these activities, let’s find out the number of calories you need to burn each day.

    Must Read: How To Calculate The Calorie Burn While Exercising?

    How many calories should you burn per day?

    Calorie burning needs differ depending on whether you want to maintain your weight or aim for a healthy weight loss. It varies for every person based on their current body weight, the metabolism rate, and the weight they are trying to lose.

    This easy calculation can help us understand the number of calories we should burn in a day. To shed 1 pound of body fat every week, you need to create a calorie deficit of 3500. While a five-day workout routine burns at least 250 calories daily, regulating your food intake can help create an added deficit of 250 calories. Additionally, you can create an added deficit of 500 calories through dieting on rest days. Let’s read about the exercises that can help you burn those calories faster.

    Must Read: Most Effective Exercises For Weight Loss, Ranked By Experts

    Best Calorie Burning Activities

    Several moderate and vigorous workout routines can help burn calories and create a calorie deficit in your body. If you are keen on tracking your calorie count, the below-listed activities can help you shed up to 1000 calories:

    • Working Out at the Gym:

      For a person weighing around 90 kilograms, a 60-minutes run at the rate of 7- 8 miles per hour on a treadmill can burn approximately 1000 calories.

    • Walking:

      Walking a mile will burn close to 100 calories for someone weighing around 180 pounds and about 65 calories for someone weighing approximately 120 pounds.

    • Swimming:

      Swimming is fun and also very effective in burning calories. For someone weighing around 130 pounds, swimming freestyle at a quick pace can burn more than 550 calories and over 410 calories at a slower pace.

    • Home Workouts:

      Four to five rounds of circuit training with the low rest time between the sets for two days a week is an excellent way to start your indoor workout. Include 60 seconds of planking followed by 60 seconds of lunges and 60 seconds of squats. Then round the set off with 30 seconds of push-ups. This routine can help burn down about 500 calories.

    • Running:

      Running is one of the most popular forms of physical activity for gaining a healthy weight that helps burn down calories faster. However, the number of calories you can burn depends upon several factors like your running pace and duration, and your weight.

    • Yoga:

      A well-designed yoga regimen can help burn 180 to 460 calories, depending on the style, duration, and intensity of exercises, and the gender of the practitioner.

    • Cycling:

      Cycling is also a great activity to burn calories. The number of calories burned depends mainly on the intensity and duration of cycling and the individual’s weight. An average weighing person can burn close to 300 calories by cycling for 30 minutes at a speed of 12 to 14 miles an hour.

    While all the activities mentioned above are great to burn those extra calories and lose weight, it is advisable to seek professional help from experts who can help you set realistic and sustainable weight loss goals. You can also keep track of your calories burned by several methods. Let us read about a few of them!

    Must Read: 30 Days Workout Plan To Become Slim

    How to track calorie burn when you exercise?

    Various calculators available online can help you determine the number of calories burned while running, swimming, or cycling. Apart from these calculators, you may also download apps on your phone, helping track your calorie burnings.

    A well-known formula establishes the calories burned to be the duration of workout in minutes multiplied with MET*3.5*weight in kg divided by 200. Here, MET stands for metabolic equivalents, also called the resting metabolic rate.


    All physical activities listed above help in burning calories. These activities also contribute to your mental and physical well-being. The number of calories burned always depends on an individual’s body weight, metabolism rate, and workout intensity. Physical activities supported by a balanced diet make a healthy weight loss program.

    Common Questions

    UPTO 50% Off on All Services
    UPTO 50% Off on All Services

    Was this article helpful?

    About The Author

    Kushneet Kukreja

    Kushneet Kukreja

    A postgraduate in Biotechnology from Kingston University and an ISSA Certified Specialist in Fitness & Nutrition, Kushneet Kukreja is a passionate writer who works in close association with the dermatologists at our head office to generate valuable and scientifically accurate content for our blog.

      Subscribe to Newsletter

      Expert guide to flawless skin and nourished hair from our dermatologists!