Calories Burnt Per Hour Walking, Running, Cycling, Swimming and Aerobics

Fit young woman performing sit-ups

One of the best ways to lose weight is with the calories burnt during exercise. One pound of fat is equal to 3500 calories, so to lose a pound you must either burn 3500 calories during exercise or reduce your calorie intake by 3500 calories.

For most people, a combination of the two works best. In order to make it easier to determine how much you need to exercise to meet your weight loss goals, it’s important to know the exact calories burnt during your favorite types of exercise.

In each case, the shown calories burnt are for performing the exercise for one hour.

*Weight is measured in pounds*

Calories Burnt Walking Per Hour

Walking burns the least calories

The more you weigh, the more calories burnt in each exercise. In addition, the intensity with which you perform the activity affects the calories burnt.

Pace130 lbs155 lbs190 lbs
4.0 mph (very brisk)236281345
3.0 mph (moderate)207246302
2.0 mph (slow)148176216

Calories Burnt Running Per Hour

Running burns the most calories

Running is, of course, a higher intensity activity than walking, so there are more calories burnt.

Pace130 lbs155 lbs190 lbs
10 mph 6 min mile94411261380
6.0 mph (10 min mile)590704863
5.0 mph (12 min mile)472563690

Calories Burnt Cycling Per Hour

Cycling is a high calorie burner

Cycling offers numerous benefits. It gives the body a fast and energetic workout. There is a definite shaping, toning and firming of the thighs, the calf muscles and the pelvis region.

Pace130 lbs155 lbs190 lbs
14-16 mph590704863
12-13 mph472563690
Less than 10 mph236281345

Calories Burnt Swimming Per Hour

Swimming burns a moderate amount of calories

Some of the benefits of swimming include improved strength and flexibility, enhanced muscular stamina and balance, a stronger heart, and better physique or figure.

Pace130 lbs155 lbs190 lbs
Laps, freestyle, vigorous590704863
Laps, freestyle, moderate472563690
Backstroke, moderate472563690

Calories Burnt Per Hour Doing Aerobics

Aerobics burns a good amount of calories

You can find aerobics classes at nearly any local gym or fitness center, while these classes can also be ‘taken’ in the privacy of your own home with DVD’s and video tapes. With the various levels and class types, you will find you are always challenged and never bored.

Pace130 lbs155 lbs190 lbs
High impact413493604
Low impact295352431

Intensity is key for burning more calories per hour

When losing weight, it’s important to keep track of how your calories burnt while exercising decrease as your weight decreases. You can’t expect the same results from running a few months into your exercise routine unless you step up your effort.

When beginning a weight loss effort, exercise at a moderate pace, but increase the pace as the exercise becomes easier. Or, as an option, you could increase the length of your exercise sessions rather than increasing the intensity to continue to see the same level of calories burnt.

At some point, however, you will need to increase intensity in order to continue to see your fitness level improve. When you begin your exercise routine, try cutting back on your calorie intake by 300-500 calories a day. Don’t accomplish this by skipping meals, however.

Your metabolism operates most efficiently when you eat three to four times each day. An efficient metabolism helps ensure the maximum number of calories burnt each day.

One comment

  • Harry

    Interesting, so jogging seems to be the best calorie burner. I wonder how it compares to something like interval training, from my experience nothing burns more calories per hour than interval training. Also something similar is a cross fit workout and that also burns plenty of calories per hour, although if done with intensity it would be hard to perform either interval training or a cross fit workout for an hour! 😮

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