Aerobic Workout Calories Burned Calculator
Calculate calories burned during your aerobic workout based on your weight, activity type, and duration.
How Many Calories Do Aerobic Workouts Burn?
Aerobic exercises are excellent for burning calories and improving cardiovascular fitness. According to research, aerobic workouts can burn between 250-800 calories per hour, depending on the type of exercise, intensity, and individual factors. Let me help you calculate your exact calorie burn from various aerobic activities!
Aerobic Exercise Intensity Levels and Calorie Burn
Based on the Compendium of Physical Activities and clinical research, here are the different aerobic exercise intensity levels:
- Light Aerobics: 4.0 METs – Basic movements, low impact
- Moderate Aerobics: 6.5 METs – General class, mixed impact
- High-Impact Aerobics: 7.3 METs – Advanced movements
- Step Aerobics: 8.5 METs – Using 6-8 inch step
- Water Aerobics: 5.5 METs – Aqua fitness class
According to fitness research, combining different types of aerobic exercises maximizes calorie burn and overall fitness benefits!
Health Benefits of Aerobic Exercise
According to recent research, regular aerobic exercise offers numerous health benefits:
Cardiovascular Benefits
- Improves heart function
- Lowers blood pressure
- Reduces heart disease risk
- Enhances circulation
Weight Management
- Burns significant calories
- Increases metabolism
- Reduces body fat
- Improves body composition
Mental Health
- Reduces stress and anxiety
- Improves mood
- Boosts cognitive function
- Enhances sleep quality
Physical Fitness
- Increases endurance
- Improves coordination
- Enhances flexibility
- Boosts energy levels
Aerobic Exercise Calorie Burned List
| Duration | Light (4.0 MET) |
Moderate (6.5 MET) |
High-Impact (7.3 MET) |
Step (8.5 MET) |
|---|---|---|---|---|
| 30 minutes | 120-140 calories | 195-228 calories | 219-256 calories | 255-298 calories |
| 45 minutes | 180-210 calories | 293-342 calories | 329-384 calories | 383-447 calories |
| 60 minutes | 240-280 calories | 390-456 calories | 438-512 calories | 510-596 calories |
Calories Burned by Aerobic Exercise Type
| Exercise Type | MET Value | Calories/Hour (70kg person) | Key Benefits |
|---|---|---|---|
| Basic Aerobics | 4.0 | 240-280 cal/hr | Low impact, beginner-friendly |
| Water Aerobics | 5.5 | 330-385 cal/hr | Joint-friendly, resistance |
| Dance Aerobics | 6.5 | 390-456 cal/hr | Coordination, rhythm |
| High Impact | 7.3 | 438-512 cal/hr | Maximum calorie burn |
| Step Aerobics | 8.5 | 510-596 cal/hr | Leg strength, intensity |
*Calculations based on a 70kg person. Individual results vary based on weight, fitness level, and exercise intensity.
Calculate Your Aerobic Calorie Burn
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: Energy cost of exercise (4.0-8.5 based on type)
- Your Weight: Heavier individuals burn more calories
- Duration: Length of workout session
- 3.5: Standard metabolic factor
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References
- Patel H, Alkhawam H, Madanieh R, Shah N, Kosmas CE, Vittorio TJ. Aerobic vs anaerobic exercise training effects on the cardiovascular system. World J Cardiol. 2017 Feb 26;9(2):134-138. doi: 10.4330/wjc.v9.i2.134. PMID: 28289526; PMCID: PMC5329739.
- Conger SA, Herrmann SD, Willis EA, Nightingale TE, Sherman JR, Ainsworth BE. 2024 Wheelchair Compendium of Physical Activities: An update of activity codes and energy expenditure values. Journal of Sport and Health Science, 2024;13(1): 18-23.
- Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1): 6-12.
- Permadi, Agung. (2019). THE BENEFITS OF AEROBIC TRAINING FOR IMPROVING QUALITY OF LIFE: A Critical Review of Study. 4. 57-60. 10.22225/wmj.4.2.1016.57-60.
- Bai, X., Soh, K. G., Omar Dev, R. D., Talib, O., Xiao, W., Soh, K. L., Ong, S. L., Zhao, C., Galeru, O., & Casaru, C. (2022). Aerobic Exercise Combination Intervention to Improve Physical Performance Among the Elderly: A Systematic Review. Frontiers in Physiology, 12, 798068. https://doi.org/10.3389/fphys.2021.798068
