Calories Burned Aerobics
Calorie Calculator
About aerobics
Aerobics is one of the better documented activities in the Compendium, which matters because the label covers such a wide range. A general class is 7.3 METs, about 513 calories an hour for a 155 lb person. Take the low impact option and it falls to 4.8. Put a 12 inch step under your feet and it rises to 9.0. Same room, same hour, a difference of nearly 300 calories depending on which choices you make on the way in.
Calories Burned by Body Weight
Calories burned per 30 minutes of aerobics at moderate intensity (MET 7.3)
| Body Weight | Calories Burned |
|---|---|
| 120 lbs (54 kg) | 199 cal |
| 140 lbs (64 kg) | 232 cal |
| 155 lbs (70 kg)Reference | 257 cal |
| 170 lbs (77 kg) | 281 cal |
| 185 lbs (84 kg) | 306 cal |
| 200 lbs (91 kg) | 331 cal |
| 220 lbs (100 kg) | 364 cal |
Calories Burned by Duration
Calories burned at 155 lbs body weight, moderate intensity
| Duration | Calories Burned |
|---|---|
| 15 minutes | 128 cal |
| 30 minutesReference | 257 cal |
| 45 minutes | 385 cal |
| 60 minutes | 513 cal |
| 90 minutes | 770 cal |
Calories by Intensity
Different intensities burn different calories. MET (Metabolic Equivalent) measures exercise intensity.
Food Equivalent
30 minutes of aerobics burns enough calories to offset:
Based on 257 calories burned (30 min at 155 lbs)
Tips for Aerobics
- Land through the whole foot rather than the toes, shins are what complain first in a high impact class
- Pick the step height that matches your fitness rather than your neighbour's, 4 inches to 12 inches is a swing of 3.5 METs
- Keep your arms up during the arm tracks, letting them drop is the quietest way to halve the intensity
- Take the low impact option on tired days instead of sitting the class out, it keeps most of the burn
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