How Many Calories Should I Burn In A Workout
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How Many Calories Should I Burn In A Workout?

If your goal is to lose weight, the experts say you should burn at least 250 calories per workout session, five days per week. These workouts, combined with subtracting 500 daily calories from your diet, will give you a calorie deficit of 3,500 for the week. That will burn off one pound of body fat during the week. However, not all body types and workouts are the same. Let’s take a look at several different calorie goals.

How Many Calories To Burn In A Workout

Whether you are trying to simply maintain your weight or drop a few pounds, workouts and calorie goals can vary. It can be very difficult to calculate just how many calories you want to burn during each workout. And even once you come up with an exact figure, it can still be tough determining how much time and effort you’ll need to put forward.

Let’s start with some typical workout times and aspirations. First off, you will definitely need to track your calories very carefully during the day. As mentioned above, working out five days per week while burning 250 calories in each session should result in enough of a calorie deficit to lose one pound of fat each week. How can you burn these calories while also taking in less calories, daily? It is suggested to take in 250 calories less on your workout days and 500 less on your rest days.

How Long Should Workouts Last?

Burning calories effectively will depend on a few different factors. For example, a female weighing 150-160 pounds can burn 500 calories per hour when using 80-90 percent of her heart rate. So, in this case, a 30-40 minute workout may be enough for the day when looking to lose weight. The best way to track heart rate is by using a heart rate monitor. Set the monitor with your current age, weight, height and BMI for a personalized and accurate experience.

Joggers Burning Calories

Factors Influencing Calories Burned

Burning calories depends on a number of factors, including:

1. Sex: Men tend to have more muscle mass and lower body fat than women. This will typically result in a higher caloric burn for men.

2. Age: As we age, muscle mass tends to decrease unless working out diligently to maintain it. Fat mass will account for more of your body weight over time. Calories will become harder to burn throughout the years.

3. Exercise Types: The more muscle engagement that your exercise needs, the higher the number of calories burned.

4. Daily Physical Activity: Individuals with more daily exercise tend to have an easier time burning calories. If you are trying to lose weight, get some extra steps in whenever possible.

5. Intensity: Higher intensity workouts will yield a higher number of calories burned.

Workouts That Burn The Most Calories

Are you looking for workouts that will burn the highest number of calories? Try these workouts:

  • Running.
  • Cycling.
  • Rowing.

The goal here with these workouts is to target total body exercise. The more muscles you utilize, the more calories you will burn. These three whole-body workouts are an efficient way to burn calories, while boosting metabolism, at the same time.


Calories are simply numbers, so the fitness experts believe you should set specific exercise goals. These goals may include hitting a specific time for a mile run, for example. Coming up with goals can keep you in a positive mindset and make exercising more enjoyable than simply working out to hit a number of calories burned.

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