Celebrate the End of Daylight Saving With an Hour-Long Workout

Get ready to fall back and gain an hour this Sunday ¡ª it’s much better than springing forward and losing an hour, don’t you think? This year when you turn your clocks back, make the most of it ¡ª don’t just go about your day as usual. Wake up in the morning when you normally would, and spend your freebie hour working out. Gone is your excuse about not having enough time to exercise. Check out how many calories you’ll burn sweating it out for an hour!

Exercise Calories Burned

Cardio kickboxing class597Cycling at a moderate pace (14 to 15.9 mph)540 Elliptical 435Hiking387Raking leaves216 Pilates 144Running at a 10-minute-per-mile pace (6 mph)540Running at a 9-minute-per-mile pace (6.7 mph)600Soccer378Indoor cycling class413Swimming594Walking at a 15-minute-per-mile pace (4 mph)243Yoga class (fast-paced)269

*All calculations are based on a 130-pound woman.

Image Source: POPSUGAR Photography / Kat Borchart

Celebrate the End of Daylight Saving With an Hour-Long Workout

Get ready to fall back and gain an hour this Sunday ¡ª it’s much better than springing forward and losing an hour| don’t you think? This year when you turn your clocks back| make the most of it ¡ª don’t just go about your day as usual. Wake up in the morning when you normally would| and spend your freebie hour working out. Gone is your excuse about not having enough time to exercise. Check out how many calories you’ll burn sweating it out for an hour!

Exercise Calories Burned

Cardio kickboxing class597Cycling at a moderate pace (14 to 15.9 mph)540 Elliptical 435Hiking387Raking leaves216 Pilates 144Running at a 10-minute-per-mile pace (6 mph)540Running at a 9-minute-per-mile pace (6.7 mph)600Soccer378Indoor cycling class413Swimming594Walking at a 15-minute-per-mile pace (4 mph)243Yoga class (fast-paced)269

*All calculations are based on a 130-pound woman.

Image Source: POPSUGAR Photography / Kat Borchart

The Amount of Calories You Actually Burn in Yoga

Deciding if a workout is worthwhile shouldn’t be based on how many calories you burn; there are other factors to consider, like if you got your heart rate up, improved your balance and strength, or amped up energy levels. Because yoga makes me stronger and more flexible, it really doesn’t matter that much how many calories I burn, but out of curiosity, I thought I’d see how my classes stack up in the calorie department thanks to Health Status’s calorie calculator.

Type of Yoga Calories burned(1 hour / 150 lb. person)

4. Hatha Yoga1893. Ashtanga Yoga3512. Bikram4771. Vinyasa594

I was really shocked to see Vinyasa yoga as the type of yoga that burns the most calories. I assumed it would have been Bikram because you sweat so much in hot yoga. Contrary to popular belief, as we’ve already learned, don’t rely on sweat as a gauge of how intense an exercise is. A combination of heart rate and perceived effort are much better indicators of how hard you are working and how much energy you are expending.

Image Source: POPSUGAR Photography / Maria Del Rio

The Amount of Calories You Actually Burn in Yoga

Deciding if a workout is worthwhile shouldn’t be based on how many calories you burn; there are other factors to consider| like if you got your heart rate up| improved your balance and strength| or amped up energy levels. Because yoga makes me stronger and more flexible| it really doesn’t matter that much how many calories I burn| but out of curiosity| I thought I’d see how my classes stack up in the calorie department thanks to Health Status’s calorie calculator.

Type of Yoga Calories burned(1 hour / 150 lb. person)

4. Hatha Yoga1893. Ashtanga Yoga3512. Bikram4771. Vinyasa594

I was really shocked to see Vinyasa yoga as the type of yoga that burns the most calories. I assumed it would have been Bikram because you sweat so much in hot yoga. Contrary to popular belief| as we’ve already learned| don’t rely on sweat as a gauge of how intense an exercise is. A combination of heart rate and perceived effort are much better indicators of how hard you are working and how much energy you are expending.

Image Source: POPSUGAR Photography / Maria Del Rio

The 3 Best Ways to Burn More Calories in 20 Minutes

Are you all about saving time, getting more bang for your buck, and blasting calories? Go for sweat-dripping, fast-paced cardio sessions. If you’ve only got 20 minutes, then opt for one of these intense strategies instead of your normal workout.

Instead of: zoning out on the treadmillGo for: intervalsNot only do high-intensity interval training (HIIT) workouts help you burn more calories in a shorter amount of time, but also, mixing up your pace helps you become a better, faster runner. If it’s calorie burn you’re after, then take note: going at your max for even just a little bit can help you burn a substantial amount of calories in the same amount of time, no matter what your running level. Alternating a steady 10-minute mile (6 mph) pace on the treadmill with five 60-second intervals at 7.5 minutes per mile (8 mph), for example, will burn 16 more calories in 20 minutes for a 130-pound person than just running at a steady 10-minute-mile pace ¡ª?196 vs. 180 calories. Mix up your pace and timing as much as you want; just make sure you are pushing it for those intervals. If you’ve never done intervals before, here’s a beginner interval treadmill workout to try.

Instead of: your regular circuit workoutGo for: TabataTabata is a form of HIIT you can do with almost any circuit workout. It consists of four-minute blocks of intense exercises (eight rounds at 20-second intervals followed by 10 seconds of rest), and while it can make you feel ready to quit, the payoff is worth it. At 13.5 calories burned per minute, you’ll blast through 270 calories in just 20 minutes. Try one of our Tabata workouts here.

Instead of: heading for the dumbbell rackGo for: kettlebellsNeed even more of a burn? A recent study by the American Council on Exercise found that the average person burns a whopping 400 calories in just 20 minutes when using the kettlebell. While it takes a little time to learn how to use kettlebells safely, swinging the weights around can save you a lot of time in the gym. Get going with these kettlebell exercises, and put it all together with this basic beginner kettlebell workout.

Image Source: POPSUGAR Photography / Kat Borchart

The 3 Best Ways to Burn More Calories in 20 Minutes

Are you all about saving time| getting more bang for your buck| and blasting calories? Go for sweat-dripping| fast-paced cardio sessions. If you’ve only got 20 minutes| then opt for one of these intense strategies instead of your normal workout.

Instead of: zoning out on the treadmillGo for: intervalsNot only do high-intensity interval training (HIIT) workouts help you burn more calories in a shorter amount of time| but also| mixing up your pace helps you become a better| faster runner. If it’s calorie burn you’re after| then take note: going at your max for even just a little bit can help you burn a substantial amount of calories in the same amount of time| no matter what your running level. Alternating a steady 10-minute mile (6 mph) pace on the treadmill with five 60-second intervals at 7.5 minutes per mile (8 mph)| for example| will burn 16 more calories in 20 minutes for a 130-pound person than just running at a steady 10-minute-mile pace ?196 vs. 180 calories. Mix up your pace and timing as much as you want; just make sure you are pushing it for those intervals. If you’ve never done intervals before| here’s a beginner interval treadmill workout to try.

Instead of: your regular circuit workoutGo for: TabataTabata is a form of HIIT you can do with almost any circuit workout. It consists of four-minute blocks of intense exercises (eight rounds at 20-second intervals followed by 10 seconds of rest)| and while it can make you feel ready to quit| the payoff is worth it. At 13.5 calories burned per minute| you’ll blast through 270 calories in just 20 minutes. Try one of our Tabata workouts here.

Instead of: heading for the dumbbell rackGo for: kettlebellsNeed even more of a burn? A recent study by the American Council on Exercise found that the average person burns a whopping 400 calories in just 20 minutes when using the kettlebell. While it takes a little time to learn how to use kettlebells safely| swinging the weights around can save you a lot of time in the gym. Get going with these kettlebell exercises| and put it all together with this basic beginner kettlebell workout.

Image Source: POPSUGAR Photography / Kat Borchart

Here’s How to Burn 300 Calories

Intense cardio sessions burn boatloads of calories, but what about that walk in the park or that Zumba class? Check out the chart below to see how different types of exercise compare when it comes to burning calories the fastest. Can you believe kettlebells burn so many calories?

Activity Minutes to Burn 300 Calories

Aerobics class (step aerobics, P90X)48Ashtanga yoga67Cycling at a pace of 14-16 mph34Dancing (Zumba, hip-hop)56Elliptical42Golf (carrying clubs)96Hiking (uphill)47Indoor cycling class44Jumping rope28Kettlebell training15Light yoga/stretching74Pilates125Rock climbing28Rowing machine48Running at a pace of 6 mph34Skiing (cross-country)42Skiing (downhill)56Snowboarding56Snowshoeing42Step machine56Surfing56Swimming (crawl stroke)31Tennis50Vinyasa yoga67Walking at a pace of 4 mph74Weight lifting89

All calculations are based on a 130-pound woman.

Image Source: POPSUGAR Photography / Benjamin Stone

Here’s How to Burn 300 Calories

Intense cardio sessions burn boatloads of calories| but what about that walk in the park or that Zumba class? Check out the chart below to see how different types of exercise compare when it comes to burning calories the fastest. Can you believe kettlebells burn so many calories?

Activity Minutes to Burn 300 Calories

Aerobics class (step aerobics| P90X)48Ashtanga yoga67Cycling at a pace of 14-16 mph34Dancing (Zumba| hip-hop)56Elliptical42Golf (carrying clubs)96Hiking (uphill)47Indoor cycling class44Jumping rope28Kettlebell training15Light yoga/stretching74Pilates125Rock climbing28Rowing machine48Running at a pace of 6 mph34Skiing (cross-country)42Skiing (downhill)56Snowboarding56Snowshoeing42Step machine56Surfing56Swimming (crawl stroke)31Tennis50Vinyasa yoga67Walking at a pace of 4 mph74Weight lifting89

All calculations are based on a 130-pound woman.

Image Source: POPSUGAR Photography / Benjamin Stone

Your Run Burned How Many Calories?

Whether you run on a treadmill and glance at the display, or keep track of your run outside with a GPS, you understand that it’s nice to know how many calories you’re burning, especially if weight loss is one of your goals.

Here’s a nifty chart to let you know what your pace and workout time translates to in calories burned. It can also help you figure out how intensely and how long you need to exercise in order to negate the cupcake you savored at lunch.

*Calculations based on a 130-pound woman

Miles per hourMinutes per mileCalories burned in 20 minutes

Calories burned in 30 minutesCalories burned in 45 minutesCalories burned in 60 minutes3.020:0066991491993.517:00721081622164.015:00811221822434.613:00901352022705.012:001442163244325.511:001622433644866.010:001802704055406.69:002003004506007.08:302143214826437.58:002253385066758.07:302433645477298.57:002613915877839.26:3027941862883710.06:00297446668891

Image Source: POPSUGAR Photography / Glen Giffen

Your Run Burned How Many Calories?

Whether you run on a treadmill and glance at the display| or keep track of your run outside with a GPS| you understand that it’s nice to know how many calories you’re burning| especially if weight loss is one of your goals.

Here’s a nifty chart to let you know what your pace and workout time translates to in calories burned. It can also help you figure out how intensely and how long you need to exercise in order to negate the cupcake you savored at lunch.

*Calculations based on a 130-pound woman

Miles per hourMinutes per mileCalories burned in 20 minutes

Calories burned in 30 minutesCalories burned in 45 minutesCalories burned in 60 minutes3.020:0066991491993.517:00721081622164.015:00811221822434.613:00901352022705.012:001442163244325.511:001622433644866.010:001802704055406.69:002003004506007.08:302143214826437.58:002253385066758.07:302433645477298.57:002613915877839.26:3027941862883710.06:00297446668891

Image Source: POPSUGAR Photography / Glen Giffen