How many calories do you burn in one workout

The calories burned in a single workout are usually between 200-600 calories, and the specific value depends on factors such as exercise type, intensity, duration, and weight base.

1. There is a significant difference in heat consumption among different types of exercise [SEP]. Aerobic exercises such as jogging, swimming, and skipping rope can consume 400-600 calories per hour, while strength training mainly consumes 200-400 calories per hour. High intensity interval training can achieve higher energy consumption in a short period of time, while low-intensity activities such as yoga and Pilates have relatively lower energy consumption.

2. Exercise intensity

High to moderate intensity exercise with a heart rate maintained at 60% -80% of maximum heart rate consumes 30% -50% more calories than low-intensity activity. For example, for the same duration, brisk walking consumes about 200 calories more than walking, and weight-bearing squats consume 50-100 calories more than manual squats.

3. Duration

Moderate intensity exercise for 30 minutes consumes about 150-300 calories, and can reach 400-600 calories if extended to 1 hour. But if it exceeds 90 minutes, it may reduce the efficiency of unit time consumption due to metabolic adaptation, and it is recommended to do it in batches.

4. Body weight base

People with higher body weight need to consume more energy to complete movements during exercise. The 80 kilogram population consumes about 150 more calories per hour of running than the 60 kilogram population, but those with higher body fat percentage may have lower actual fat oxidation efficiency.

5. Individual differences

individuals with higher muscle mass have higher resting metabolism and more significant excessive oxygen consumption after exercise. Experienced athletes may reduce their energy consumption by 10% -20% compared to beginners due to their more efficient movements, but this can be compensated for by increasing intensity.

It is recommended to combine heart rate monitoring devices or exercise apps to record actual consumption, and maintain 300 minutes of moderate intensity exercise or 150 minutes of high-intensity exercise per week. Timely replenish water and appropriate high-quality protein after exercise, avoiding high sugar diets to offset consumption. Long term regular fitness combined with dietary management can achieve sustained weight loss, and the calorie expenditure of a single exercise should not be the sole criterion for evaluation.