How Many Calories Should You Burn In The Gym?
We go to the gym to burn calories, but how many calories should we actually be burning? We're here to break it down for you with popular exercise methods and how many calories you'll actually burn doing each. All it takes is 30 minutes and you'll get a good read on the work you're putting in!
How Many Calories Should You Burn?
"Calories" is a word we throw around and see everywhere, but it's important to understand the amount of weight this one word can carry. You need to know how many calories you're consuming and burning, whether you're trying to get lean, maintain your weight, or bulk up. It's definitely much easier to count calories in our diets, however it's more difficult to estimate how many calories we are actually burning in the gym. To truly achieve your goals, start measuring and understanding how many calories you're really burning each session. This is dependent upon your weight, age, fitness level, and body composition. iTouch Wearables does a great job with helping you keep track on your smartwatch or fitness tracker.
Before diving into various exercises, it's important to know the basis of calories and all the terms to consider. For starters, there's your basal metabolic rate (BMR), which is the number of calories your body requires to carry out daily functions. This accounts for 50–70% of the energy your body uses. Essentially, the more muscle mass you have, the more calories you burn - even at rest. This is because physical activity produces heat in your body, often called the “thermic effect.” It's also important to note that there are approximately 3,500 calories in one pound of fat, which is crucial for weight gain or weight loss.
Exercises That Burn The Most Calories
There are dozens of common activities that you can complete at the gym and burn an insane amount of calories. Below are the best ones and the average calories burned for each.
Running on the treadmill: 270-400 calories per 30 minutes
High-intensity interval training (HIIT): 9-17 calories per minute
Stationary biking: 210-311 calories per 30 minutes
Spin class: 315–466 calories
Swimming: 300-444 calories per 30-minute session
Circuit training: 240-355 calories per 30 minute
Weight lifting: 90-133 calories in each 30-minute