The number of calories you burn depends upon your weight, the activity you are doing and, most importantly, the intensity level with which you are exercising. Any activity that you perform can be done at a variety of intensity levels. If you exercise at a higher intensity level, you will be working harder, expending more energy and burning more calories than someone who is not working quite so hard.
The number of calories you burn will be slightly higher or lower depending upon your intensity level and your weight. For example, take a step aerobics class. If you are 120 lbs and use 4-inch steps, you will burn 4.5 calories every minute. If you use 10-inch steps instead, you will burn 7.2 calories each minute. That’s 80 more calories burned in just 30 minutes!
There are many exercises which burn calories quickly. The table below gives examples based on a person who weighs 150 pounds. Just remember, you will burn more if you weigh more, and burn fewer calories if you weigh less.
Just a word of warning regarding cardio equipment and calories burned. Many cardio machines don’t ask for your weight and tell you that you’re burning any number of calories. The number is usually for a person that weighs 150 pounds so is over or understated for many people. If the machine doesn’t offer a weight input option, don’t believe the number of calories displayed.
