Aqua Aerobics Calories Burned Calculator
Calculate calories burned during your water aerobics workout based on your weight, exercise type, and duration.
How Many Calories Does Aqua Aerobics Burn?
Aqua aerobics workouts can burn between 200-600 calories per hour, depending on intensity and exercise type. According to research studies, water-based exercise provides excellent cardiovascular benefits while being gentle on joints.
Aqua Aerobics Intensity Levels
Based on the Compendium of Physical Activities and scientific research, here are the different intensity levels:
- Light Intensity (5.3 METs): Basic water movements, gentle exercises
- Moderate Intensity (6.8 METs): Water jogging, resistance exercises
- Vigorous Intensity (8.5 METs): High-energy combinations, deep water
- High-Intensity (10.0 METs): Advanced routines, maximum resistance
EXPERT TIP:
According to research, the water’s resistance and buoyancy make aqua aerobics particularly effective for improving cardiovascular fitness while minimizing joint stress!
Health Benefits of Aqua Aerobics
According to clinical studies, regular aqua aerobics offers numerous benefits:
Full-Body Conditioning
- 360° resistance
- Muscle toning
- Core strength
- Natural resistance
Cardiovascular Health
- Heart efficiency
- Blood circulation
- Endurance boost
- Reduced blood pressure
Joint Benefits
- Low impact exercise
- Joint mobility
- Reduced pain
- Better flexibility
Mental Wellness
- Stress reduction
- Mood improvement
- Better sleep
- Mental clarity
Aqua Aerobics Calorie Burn List
| Duration | Light (5.3 MET) |
Moderate (6.8 MET) |
Vigorous (8.5 MET) |
High-Intensity (10.0 MET) |
|---|---|---|---|---|
| 30 minutes | 130-160 calories | 170-200 calories | 210-250 calories | 250-300 calories |
| 45 minutes | 195-240 calories | 255-300 calories | 315-375 calories | 375-450 calories |
| 60 minutes | 260-320 calories | 340-400 calories | 420-500 calories | 500-600 calories |
Calories Burned by Exercise Type
| Exercise Type | MET Value | Calories/Hour (70kg person) | Primary Benefits |
|---|---|---|---|
| Water Walking | 5.3 | 260-320 cal/hr | Low Impact Cardio |
| Water Jogging | 6.8 | 340-400 cal/hr | Endurance |
| Deep Water Exercise | 8.5 | 420-500 cal/hr | Full Body Workout |
| High-Intensity Aqua | 10.0 | 500-600 cal/hr | Maximum Results |
Calculate Your Aqua Aerobics Calorie Burn
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: 5.3-10.0 (based on intensity)
- Weight: Your body weight in kilograms
- Duration: Exercise time in minutes
- 3.5: Standard metabolic factor
Related Tools
- Push Ups Calories Burned
- Jumping Jacks Calories Burn
- Sit Ups Calories Burned Calculator
- Pull Ups Calories Burned
- Burpees Calories Burned
- Lunges Calories Burned
- Crunch Workout Calories Burned
References
- Kim SB, O’sullivan DM. Effects of Aqua Aerobic Therapy Exercise for Older Adults on Muscular Strength, Agility and Balance to Prevent Falling during Gait. J Phys Ther Sci. 2013 Aug;25(8):923-7. doi: 10.1589/jpts.25.923. Epub 2013 Sep 20. PMID: 24259886; PMCID: PMC3820233.
- Zhu, H., Jin, J., & Zhao, G. (2023). The effects of water-based exercise on body composition: A systematic review and meta-analysis. Complementary Therapies in Clinical Practice, 52, 101766. https://doi.org/10.1016/j.ctcp.2023.101766
- Neiva, H. P., Faíl, L. B., Izquierdo, M., Marques, M. C., & Marinho, D. A. (2018). The effect of 12 weeks of water-aerobics on health status and physical fitness: An ecological approach. PLoS ONE, 13(5), e0198319. https://doi.org/10.1371/journal.pone.0198319
- 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.
