How to

How many calories can you burn in 30 minutes?

Have you ever wondered how many calories you can burn in 30 minutes? You have read many times that you should exercise for at least 30 minutes per day but which is the most efficient exercise to burn more calories during your 30 minute session? Not all exercises are equal when it comes to weight loss. There are exercises and activities that burn more calories than others but they are more difficult to perform and require a lot of effort.

The reason as to why they burn more calories is simple: they are more intense and this accelerates your heart beat rate and in turn the calorie burning process. So, if you want to exercise less but lose more have a look at the top burning exercises below. Have in mind that the figures are based on 30 minutes sessions for persons weighting about 155 lbs (or 70 kg).

Top 5 fat burning exercises for 30 minute sessions

1. Running (5.5 min per mile) – 633.5
2. Cross country skiing – 580.5
3. Cycling (at speed greater than 20 mph – 563
4. Running up the stairs – 528
5. Speed skating on ice – 528

Running, the simplest form of exercise is the top fat burning exercise. When running for about 5.5 minutes / mile you can burn upto 633 calories in just 30 minutes. Cross country skiing, cycling, running up the stairs and ice skating follow with 500+ calories every 30 minutes. Do not forget that you need to burn 3500 calories to lose one pound so by performing any of the above exercises for 4 times per week (30 minute sessions) you can burn upto 2000 calories. Doing this consistently for a month (4 weeks) and help you lose 2 pounds!

Top 5 exercises to burn more than 400 calories in 30 minutes

1. Stationary cycling, very vigorous – 440
2. Rowing machine – 422
3. Boxing – 422
4. Handball – 422
5. Jumping rope -422

Exercises usually performed in a gym are also among the most effective exercises for losing weight. Cycling, jumping rope and rowing machine can generate the best results and if you want to go outside the gym then a boxing match, a game of handball can do the trick. All of these activities will release from your body more than 400 calories in 30 minute sessions.

Top 10 Sports that burn the most calories

1. Handball – 422
2. Squash – 422
3. Running (on a track) – 353
4. Paddleball- 352
5. Racquetball – 352
6. Rugby – 352
7. Soccer – competitive 352
8. Water polo – 352
9. Kick Boxing, karate -352
10.Football – 316

If you do not want to exercise alone but you are in the mood of doing multi-player sports then squash, racquetball, soccer, water polo and football are among the best choices. These sports can help you get rid between 300 – 420 calories for just 30 minutes. They are very intensive sports and one has to be in good condition before attempting to practice them.

Always you need to consult your doctor before engaging into intense activities especially if you haven’t exercise for a long time.

Other activities that can help you burn more than 300 calories in 30 minutes

1. Roller blading, in-line skating 422
2. Canoeing – 422
3. Rowing – 422
4. Rock climbing ascending rock – 387
5. Swimming (butterfly) – 387
6. Swimming laps (freestyle) – 352
7. Stair machine – 316
8. Climbing hills – 316
9. Ice skating – 316
10. Cross country skiing – 316

For faster weight loss results you should try to get the most of your exercise. If you only have 30 minutes to exercise per day then better use your time efficiently and engage into activities that produce better results. Swimming is a great way to get fit and lose weightand is also a good way to burn more than 300 calories in just 30 minutes.

If for various reasons this is not possible you can always use the rowing machine, stair machine of your local gym and get the same results.

About the author

Hara Hagikalfa

Hara Hagikalfa completed her BSc(Hons) in Health and Exercise Science, Sports Science and Medicine. She is a certified Personal Trainer and Pilates instructor. You can learn more about Hara and connect with her on Facebook