Running, yoga, Pilates, swimming… everyone wants to know how many calories they actually burn doing different exercises. Understanding calorie burn per activity and duration can help you plan workouts more efficiently for fat loss, fitness, or endurance.
This guide covers 20 popular exercises and explains calorie burn for 30 minutes, 1 hour, and 2 hours, along with intensity, technique, and tips for maximizing results. All estimates are based on a 70 kg (154 lbs) person and follow guidelines from the American Council on Exercise (ACE) and Harvard Medical School.
How Calorie Burn is Calculated
Calories burned primarily depend on three factors: body weight, exercise intensity, and duration. Heavier individuals burn more calories for the same activity, and vigorous exercises burn more than moderate ones. Duration is straightforward — the longer you move, the more calories you burn.
1. How Many Calories Do You Burn Doing Yoga in 30 Minutes, 1 Hour, and 2 Hours?
For 30 minutes of gentle Hatha yoga, expect to burn around 120 calories. You can use an AEKE non-slip yoga mat for your yoga sessions. Increasing the duration to one hour doubles the burn to roughly 240 calories, and two hours can burn up to 480 calories. Power or Vinyasa yoga, with continuous movement, will burn more calories due to higher intensity.
2. How Many Calories Do You Burn Doing Pilates in 30 Minutes, 1 Hour, and 2 Hours?
A 30-minute Pilates session burns about 150 calories. One hour of Pilates can expend approximately 300 calories, and a two-hour session may reach 600 calories. You can use AEKE smart fitness equipment for your Pilates workouts. Adding resistance bands or incorporating more advanced core exercises increases calorie burn further.
3. How Many Calories Do You Burn Doing Swimming in 30 Minutes, 1 Hour, and 2 Hours?
Moderate-paced swimming burns roughly 250 calories in 30 minutes, 500 calories in an hour, and 1,000 calories for a two-hour session. Vigorous strokes like freestyle or butterfly can increase this to 400 calories, 800 calories, and 1,600 calories, respectively. Swimming combines cardiovascular benefits with full-body resistance, making it highly efficient.
4. How Many Calories Do You Burn Doing Running in 30 Minutes, 1 Hour, and 2 Hours?
Running at a moderate pace of 8 km/h burns approximately 350 calories in 30 minutes, 700 calories in an hour, and 1,400 calories over two hours. Faster running slightly increases per-minute calorie burn, but distance is the main factor.
5. How Many Calories Do You Burn Doing Walking in 30 Minutes, 1 Hour, and 2 Hours?
Brisk walking at 6 km/h burns around 150 calories in 30 minutes, 300 calories in an hour, and 600 calories in two hours. While slower than running, walking is gentler on the joints and can be sustained longer, making it an excellent option for fat loss.
6. How Many Calories Do You Burn Doing Cycling in 30 Minutes, 1 Hour, and 2 Hours?
Moderate cycling at 12–14 mph burns about 280 calories in 30 minutes, 560 calories in an hour, and 1,120 calories in two hours. Vigorous cycling above 16 mph can increase these numbers to 420, 840, and 1,680 calories, respectively.
7. How Many Calories Do You Burn Doing Rowing in 30 Minutes, 1 Hour, and 2 Hours?
Rowing at a moderate pace burns approximately 210 calories in 30 minutes, 420 calories in one hour, and 840 calories over two hours. Vigorous rowing increases burn to 315, 630, and 1,260 calories.
8. How Many Calories Do You Burn Doing Strength Training in 30 Minutes, 1 Hour, and 2 Hours?
Light to moderate strength training burns about 180 calories in 30 minutes, 360 in one hour, and 720 calories for two hours. Vigorous or circuit-based resistance training can raise this to 250, 500, and 1,000 calories, respectively.
9. How Many Calories Do You Burn Doing HIIT in 30 Minutes, 1 Hour, and 2 Hours?
High-intensity interval training is very effective: 30 minutes can burn roughly 400 calories, one hour about 800 calories, and two hours around 1,600 calories. The alternating intensity of HIIT accelerates metabolism during and after workouts.
10. How Many Calories Do You Burn Doing Jump Rope in 30 Minutes, 1 Hour, and 2 Hours?
Jumping rope burns approximately 350 calories in 30 minutes, 700 calories in an hour, and 1,400 calories in two hours. It is excellent for cardiovascular endurance and coordination.
11. How Many Calories Do You Burn Doing Zumba / Dance Cardio in 30 Minutes, 1 Hour, and 2 Hours?
Dancing for fitness, like Zumba, expends about 250 calories in 30 minutes, 500 in an hour, and 1,000 in two hours. The rhythm and variety make it a fun calorie-burning alternative.
12. How Many Calories Do You Burn Doing Hiking in 30 Minutes, 1 Hour, and 2 Hours?
Moderate hiking with some incline burns around 200 calories in 30 minutes, 400 in an hour, and 800 in two hours. Hiking with a heavy load or steep incline increases calorie burn to roughly 300, 600, and 1,200 calories, respectively.
13. How Many Calories Do You Burn Doing Martial Arts / Kickboxing in 30 Minutes, 1 Hour, and 2 Hours?
Martial arts and kickboxing burn roughly 350 calories in 30 minutes, 700 in an hour, and 1,400 in two hours. They combine cardio with strength, flexibility, and coordination.
14. How Many Calories Do You Burn Doing CrossFit / Circuit Training in 30 Minutes, 1 Hour, and 2 Hours?
CrossFit and circuit workouts burn approximately 400 calories in 30 minutes, 800 in an hour, and 1,600 in two hours. These workouts challenge multiple muscle groups and elevate post-exercise metabolism.
15. How Many Calories Do You Burn Doing Tai Chi in 30 Minutes, 1 Hour, and 2 Hours?
Tai Chi burns about 90 calories in 30 minutes, 180 in an hour, and 360 in two hours. While low-intensity, it improves balance, flexibility, and mental well-being — excellent for recovery days.
16. Other Activities
Other exercises with significant calorie burn include:
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Elliptical trainer: 250–400 calories per 30 minutes depending on intensity
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Stair climbing: 200–400 calories per 30 minutes
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Soccer / Football: 300–500 calories per 30 minutes
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Basketball: 250–450 calories per 30 minutes
Key Takeaways
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Duration matters: Longer sessions burn more calories.
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Intensity matters: Vigorous exercises burn more than light/moderate.
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Body weight matters: Heavier individuals burn more calories for the same activity.
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Variety matters: Combining cardio, strength, and flexibility enhances overall fitness.
By knowing how many calories each exercise burns per duration, you can plan your workouts more effectively to reach your fitness goals. You can use the AEKE K1 equipment for various training sessions, which features AI guidance to help you exercise better.
FAQ – Calorie Burn Across Exercises
Q1: Are these calorie estimates accurate?
These are averages for a 70 kg (154 lbs) person. Individual factors like weight, intensity, and fitness level affect actual burn.
Q2: Does doubling the duration double calories burned?
Generally yes, though fatigue may slightly reduce intensity over long sessions.
Q3: Should I focus on one exercise or mix them?
Mixing cardio, strength, and flexibility exercises maximizes overall fitness and calorie burn while reducing injury risk. AEKE’s smart fitness accessories help you exercise better.
Q4: Which exercises burn the most calories?
HIIT, vigorous swimming, running, and CrossFit rank among the highest calorie-burning exercises.
Q5: Are low-intensity exercises like yoga or Tai Chi worthwhile?
Yes. They support recovery, flexibility, mental health, and sustainability — key for long-term fitness.
