Calories Burned Water Aerobics
Calorie Calculator
About water aerobics
Water aerobics gets written off as easy, and the numbers say otherwise. Water is roughly 800 times denser than air, so every kick and arm sweep meets resistance the whole way through, while buoyancy carries most of your weight off your knees and hips. The 2024 Compendium rates a general class at 5.5 METs, about 387 calories an hour for a 155 lb participant, with high intensity classes at 7.5 METs and deep water jogging at 9.8.
Calories Burned by Body Weight
Calories burned per 30 minutes of water aerobics at moderate intensity (MET 5.5)
| Body Weight | Calories Burned |
|---|---|
| 120 lbs (54 kg) | 150 cal |
| 140 lbs (64 kg) | 175 cal |
| 155 lbs (70 kg)Reference | 193 cal |
| 170 lbs (77 kg) | 212 cal |
| 185 lbs (84 kg) | 231 cal |
| 200 lbs (91 kg) | 249 cal |
| 220 lbs (100 kg) | 274 cal |
Calories Burned by Duration
Calories burned at 155 lbs body weight, moderate intensity
| Duration | Calories Burned |
|---|---|
| 15 minutes | 97 cal |
| 30 minutesReference | 193 cal |
| 45 minutes | 290 cal |
| 60 minutes | 387 cal |
| 90 minutes | 580 cal |
Calories by Intensity
Different intensities burn different calories. MET (Metabolic Equivalent) measures exercise intensity.
Food Equivalent
30 minutes of water aerobics burns enough calories to offset:
Based on 193 calories burned (30 min at 155 lbs)
Tips for Water Aerobics
- Make every movement big and fast, water only pushes back as hard as you push it
- Stand in chest deep water for most drills, shallower water puts the load back on your joints
- Add webbed gloves or a noodle once the standard class stops feeling like work
- Drink between sets, you sweat in the pool and never notice it
Frequently Asked Questions
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