How to Burn Calories With 60 Minutes of Aerobic Exercises

By Jena Fowles

In today’s busy world, exercise usually gets placed on the back burner. But it shouldn’t. The benefits that come from exercising are extensive and include increased energy, reduced anxiety, improved immune system functioning and stronger muscles and bones. Exercising is a great way to help manage your weight. You can do several types of aerobic exercises in an hour; they require no gym membership and little or no equipment -- and they melt calories.

Step 1

Grab those tennis shoes and go for a walk. Walking is a low-impact exercise, but don’t let that fool you. Depending on your weight, walking at a pace of 2 mph will torch 200 to 300 calories in an hour. Picking up the pace to 3.5 mph will eat up about 300 to 400 calories an hour.

Step 2

Take that bike out of the garage and dust it off. Biking at a pace of 10 mph will blaze between 250 and 400 calories an hour. Want to get rid of more calories? Just pick up the intensity by adding an extra mile to your bike ride.

Step 3

Go for a run. Speed determines the number of calories you burn with this activity. If you can run an eight-minute mile -- about 7.5 mph -- you can burn around 850 to a little more than 1,200 calories in an hour. If you want to run at a slower pace of 5 mph, you will still burn 600 to 900 calories.

Step 4

Grab your jump rope for a heart-strengthening and intense workout. Although jumping rope may remind you of childhood playground games, it is also an effective calorie burner for adults. On average, you'll burn between 800 and 1,300 calories jumping rope.

Step 5

Hit the nearest staircase to melt some major calories. Stairs are everywhere. If you happen to live in an apartment complex, you are in luck. If you live in a two-story home, you’ve hit the jackpot. If neither of these applies to you, most office buildings have stairwells. Stair climbing requires the use of twice as many calories as most other activities. Depending on your weight, stair climbing will burn between 5 and 9 calories a minute. That equates to 300 to 540 calories an hour.

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