How many calories should you burn during a workout

When you start doing physical activity, one of the first questions that arises is the one concerning the number of calories you should consume during a workout.

Although it is an absolutely legitimate question, focusing only on this aspect can be wrong because there are many other benefits of sport and setting yourself on a caloric goal, without perhaps reaching it, can generate frustration and, over time, make you lose the desire to continue training.

However, if you approach fitness conscientiously, knowing how many calories you burn during your sessions can undoubtedly be useful, even if there is no universal answer to the question why the factors capable of modifying it are different.

Factors affecting calorie consumption

Il number of calories that you should burn off in one workout depends on several variables. Here are the ones that most influence the final bill.

Body weight

People with heavier weight consume more calories during a workout because they need more energy to fuel their body. For example, according to Harvard Health Publishing, a 120-pound person who walks for 30 minutes at an average speed burns about 137 calories in 30 minutes, while another 180-pound person who walks the same amount of time burns about 137 calories in 30 minutes. 200. Two people of different weight therefore, while carrying out the same workout, burn a different number of calories.

For the same reason, men usually burn more than womentending to have larger bodies and more muscle mass.


The older you get, the fewer calories you burn. This trend is due to the fact that hormones change over time, causing calorie burn to slow down, so an older person and a younger person doing the same workout will most likely have different results in this respect.

Level of preparation

Even if there are other specifications, indicatively the higher the intensity of a workout, the more calories are burned. And beginner, however, can hardly sustain certain rhythms and as a result you’re likely to burn fewer calories than a more experienced person, simply because they can’t keep up the same pace.

If your training level is not at its best, you need to give your body time to improve, without overdoing it because trying to burn more calories than your body can can lead to burnout and injury.

Average calories burned in one workout

Although the variables involved are different, they exist tables showing the average number of calories that a person should burn in a given workout. Consulting them should not be used to judge one’s results too severely but only to have a general idea on the subject.

To keep track of calories burned many people rely on fitness tracker. However, it is important to specify that these are not 100% accurate tools because they are programmed to report an average calorie consumption for a physique with average characteristics, which does not correspond to that of every person.

This does not mean that it is totally useless to use them, since they can help monitor trends over time. If you use the same tracker for each session you may notice that one type of workout burns, for example, 20% more calories than another.

Such devices therefore can give an idea of ​​what helps to burn more but not to keep an accurate count of calories for each individual workout.

How to increase calories burned

To increase the calories burned exist some things you can doinherent in the moment of training but not only.

Before practicing the chosen sport, it is essential to dedicate time to heatingwhich helps decrease the chances of injury and start burning calories right away.

For the heating to be effective in this second respect it must be intense enough to quicken the heartbeat. The most suitable exercises that should compose it are circular arm movements, jumping jacks and air squats, followed by a few minutes of more vigorous activity such as a stationary bike, rowing machine or other cardio movements.

A further wayalbeit indirectto increase the calories burned is to carry out extra activities during the day that require a certain expenditure of energy.

Even if they are often underestimated, there are several low-impact movements that we carry out in everyday life that can make a difference as walk, do small chores, clean the house or prefer the stairs to the elevator.

Here are some tips for not consuming all your energy right away.

You can do a full workout with just a chair.

A comprehensive and often overlooked workout is the barre workout.


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