Aerobic Workout Calories Burned
Calculate calories burned during aerobic exercises
Enter your workout details to get personalized tips!
How Many Calories Burned During Aerobic Workouts?
Aerobic workouts burn 350-600 calories per hour depending on intensity and body weight. For a 155 lb (70 kg) person doing general aerobics for 45 minutes, expect to burn approximately 400 calories. High-intensity options like cardio kickboxing push this to 550+ calories in the same time. According to the Compendium of Physical Activities, aerobic exercises have MET values ranging from 5.0 to 10.3 based on workout type (Codes 02010-02050).
What makes aerobics exceptional is its sustained cardiovascular effort—keeping your heart rate elevated in the “fat-burning zone” (60-80% max HR) for extended periods. This continuous effort, combined with rhythmic full-body movements, makes aerobics one of the most efficient ways to improve cardiovascular fitness while burning significant calories.
The Calorie Calculation Formula
Example: 70 kg person × 7.3 MET (general aerobics) × 45 min = (7.3 × 3.5 × 70) ÷ 200 × 45 = 402 calories
Calories Burned by Aerobic Workout Type
Not all aerobic workouts burn calories equally. Here’s how different types compare for a 70 kg (155 lb) person:
💡 Choosing the Right Aerobics for You
Beginners: Start with low-impact aerobics (MET 5.0) for 20-30 minutes. Intermediate: General or dance aerobics (MET 6.5-7.5) for 45 minutes. Advanced: Step aerobics, kickboxing, or weighted routines (MET 9-10+) for maximum burn.
Aerobics vs. Other Cardio: How Does It Compare?
How does aerobics stack up against other popular cardio exercises? Here’s a comparison for a 70 kg (155 lb) person exercising for 45 minutes:
The aerobics advantage: No equipment needed, adjustable intensity for all fitness levels, social group class environment, and choreographed movements that make time fly. For dedicated cardio training, also explore our Zumba calculator and dance calories calculator.
Frequently Asked Questions
How long should an aerobics session be for weight loss?
For effective weight loss, aim for 30-60 minutes of aerobics, 3-5 times per week. At 45 minutes × 4 sessions weekly of general aerobics, a 155 lb person burns approximately 1,600 calories weekly—equivalent to nearly half a pound of fat loss from exercise alone. Combine with a calorie deficit for optimal results.
Is low impact aerobics effective for calorie burning?
Absolutely! Low impact aerobics burns 275-370 calories per 45-minute session (MET 5.0). While it’s less intense than high-impact options, the lower injury risk means you can exercise more consistently. Consistency over months matters more than intensity in a single session. It’s also ideal for those with joint concerns or beginners building their fitness foundation.
What heart rate should I maintain during aerobics?
For optimal fat burning and cardiovascular benefits, maintain 60-80% of your maximum heart rate. For a 40-year-old (max HR ≈ 180 bpm), this means 108-144 bpm. Low-impact aerobics typically keeps you at 55-65%, while kickboxing can push you to 75-90%. Use our fat burning zone calculator to find your optimal range.
Can I do aerobics every day?
Moderate-intensity aerobics (low-impact, general) can be done daily if you’re conditioned. However, high-intensity sessions (kickboxing, weighted aerobics) should be limited to 3-4 times per week with rest days between. Vary your intensity throughout the week—alternate hard days with easier sessions to prevent overtraining and maximize recovery.
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
