High Calorie Burning Workouts and how to Calculate Calories Burned in one Hour

Some Popular Workout Programs:

• Pilates (advanced)
• The Lagree Fitness Method:
• P90X Cardio X
• Insanity Cardio Power & Resistance
• Turbofire
• Hip Hop Abs, Total Body Burn
• Turbo Jam, Cardio Party
• Power 90, Sweet Cardio
• Brazilian Butt Lift, Cardio Axe
• Zumba
• Dance Dance Revolution, at Home
• Boot Camp Workouts

Before looking at our list of high calorie burning exercises, what exactly are calories? The average female burns approximately 2000 calories per day, while the average male burns approximately 2500 calories per day without any physical activity. So the average person would stay the same weight if they did not exceed the 2000 for females and 2500 for males. Anything over those amounts per day would put you at risk of gaining weight as stored fat. On the other hand, if your calorie intake for one day was below those amounts, you would lose weight. Since we don’t all lye on the couch all day, our calorie expenditure is a bit higher than just 2000 and 2500. Calories are burned whether you stay at home walking around the house, or go to work, or workout.

One pound of body fat equals 3500 calories. In order to lose one pound of body fat you would need a deficit of 3500 calories. So if you were to cut your calories by 500 calories per day, you would be at a total deficit of 3500 calories for one week. This means you would have lost 1 pound in one week, since 500 calories times 7 days equals 3500 calories, and 3500 calories equals 1 pound (500 x 7 = 3500 calories = 1 pound). Weight loss is more easily achieved by your diet. It only takes 5 minutes or less to take in 500 calories in food, but will take over 1 hours to burn those calories back off through exercise. Exercising will however aid in burning more calories regardless of your eating habits, and help keep the extra weight off.

Calories burned will vary by intensity level and weight of the person performing the high calorie burning exercises. You may be asking yourself, why do people weighing different amounts burn different calorie amounts doing the same activity? The simple answer is the less you weigh the less energy or calories are needed to perform a movement. Physical activity is measured by METs, which stands for metabolic equivalents. So the amount of calories you burn is directly related to your body weight.

Your gender and age to a degree determine the calories you burn while exercising. Generally men have more muscle tissue than women. Even in a resting state, muscle tissue will burn on average 50 calories per pound of muscle. Given this information, more active muscle tissue during exercise will burn more calories. As we age our muscle tissue decreases and our metabolism drops, which causes us to burn even fewer calories. As stated before, your metabolism is simply the amount of calories your body burns on a daily basis. You can raise your metabolism through exercise or other physical activities.

Workout intensity equates to a higher heart rate and more calories burned when performing high calorie burning exercises. Higher intensity means movements at higher speeds or greater force, which also equates to much higher levels of energy needed to complete the movements and thus a higher number of calories needed to perform the movements.

Please note that calories burned by weight are only an approximation. Each individual is different. There are many variables to consider when calculating these numbers other than weight, such as in workout intensity, metabolism, age, growth hormone levels, and gender to name a few. The following table is listed by exercise in order of most calories burned in one hour.

It is very difficult to determine exactly how many calories are burned per hour for each exercise routine. So I have taken all the information I could gather from various sources and listed them in descending order, meaning the highest calorie burning exercises first. Calories burned for each exercise range from 900 down to 400 calories per hour, and are listed in descending order.

• German Body Composition Training
• Pilates (advanced)
• The Lagree Fitness Method:
• P90X Cardio X
• Insanity Cardio Power & Resistance
• Turbofire
• Hip Hop Abs, Total Body Burn
• Turbo Jam, Cardio Party
• Power 90, Sweet Cardio
• Brazilian Butt Lift, Cardio Axe
• Zumba
• Dance Dance Revolution, at Home
• Boot Camp Workouts

If you absolutely must know how many calories you are burning for a given exercise or activity, you can use either of the 2 formulas below, find an online calorie calculator, or better yet, save yourself the headache and invest in a sports watch.

Formula 1 to calculate calories burned in one hour

You can calculate the number of calories burned for any exercise by using the following mathematical formula. However, for this formula to work, you will need the weight and calories burned for someone else first. Once you have that, you can calculate the calories burned for your own body weight.

Let’s say for example we know that for a particular exercise a 200 pound person burned 273 calories. And let’s say your body weight is 140 pounds.

known body weight / known Calories burned = your body weight / x (where x = calories burned)

200/273=140/x

200x=38220

200x/200=38220/200

x=22⋅3⋅5⋅72⋅13/23⋅52

x=4⋅3⋅5⋅49⋅13/8⋅25

x=191.1 calories burned in one hour

For this particular exercise you would have burned 191.1 calories.

Formula 2 to calculate calories burned in one hour

The following two formulas come from the Journal of Sports Sciences and will calculate the number of calories burned in one hour for each gender.

Calories burned in one hour for Men:

[(Age x 0.2017) + (Weight x 0.09036) + (Heart Rate x 0.6309) - 55.0969] x Time / 4.184

Calories burned in one hour for Women:

[(Age x 0.074) + (Weight x 0.05741) + (Heart Rate x 0.4472) - 20.4022] x Time / 4.184

Here is an example for a 35 year old female weighing 145 pounds with a heart rate average of 135 bpm (beats per minute) for a 60 minute workout:

[(35 x 0.074) + (145 x 0.05741) + (145 x 0.4472) - 20.4022] x 60 / 4.184 =

[2.59 + .0832445 + 64.844 - 20.4022] x 60 / 4.184 =

675.65 calories burned in one hour

From what we have gathered, high calorie burning workouts may be more intense but can save you time and burn more calories. Whether you choose a high intensity exercise such as sprints or aerobics or maybe yoga, the workout tables above showing the amount of calories burned in one hour will hopefully help you choose the right exercise for your needs. Of course you could also try one of the popular workout routines such as Zumba, Hip Hop Abs, P90X Cardio Burn, or Power 90 and give it a try. If you did not find a workout routine or exercise in the list, you can always try to calculate calories burned in one hour using the formulas given above. Please feel free to ask any questions, make a suggestion, or leave a comment.

© Copyright 2013 Mark LaRue All Rights Reserved