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Here’s How Many Calories You Burn with Your Go-to Workout

Slashing unwanted pounds comes down to a simple equation: Torch more calories than you take in. And while that’s a nonnegotiable, how you zap and rack up the calories burned aren’t. That means you can slash up to 700 calories a week any way to want. Whether you want to slay 100 calories daily or erase them in a couple of hardcore sweat sessions, you can choose how you lose.

Ready to start counting? Check out this list and see how many calories per minute your favorite heart-revving exercise burns.

(Calories burned per minute based on a 135-pound woman.)

Activity Calories Burned Per Minute
Aerobics
High Impact 7.5
Step 10.7
Beach Volleyball 8.6
Biking
Leisure 6.4
Racing 17.1
Boxing 9.6
Dancing
Zumba 6.9
Ballet, Ballroom, Jazz 5.1
Elliptical
Moderate 6.9
Vigorous 8.2
Golf 4.8
Hiking 6.4
Jumping Rope 12.8
Pilates 3.2
Rock Climbing 8.5
Rowing 12.8
Running
8kph 8.5
11kph 12.3
Stairs 16
Spinning 12.3
Stairstepper 9.6
Swimming
Backstroke 7.5
Breaststroke 10.7
Butterfly 11.8
Freestyle 10.7
Tennis 7.5
Walking
4kph 3.5
8kph 8.5
Yoga
Vinyasa 7.1

Trisha Bautista is a freelance writer, food and product stylist, social media manager, and violin teacher. She was formerly editorial assistant and social media editor for Women’s Health Philippines, and the assistant lifestyle editor and social media editor for Cosmopolitan Philippines. She enjoys discovering easy recipe hacks, working out by herself and trying out DIY workout programs, traveling outdoors, and enjoying wine and whiskey.

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