Exercise and Calorie Burning Cheat Sheet

How Exercise Burns Calories

• Energy Expenditure = Basal Metabolic Rate (BMR) + Physical Activity + Thermic Effect of Food (TEF)
• Exercise increases the physical activity portion of your daily calorie burn.
• The number of calories burned depends on:
  • Body weight
  • Intensity and duration
  • Type of exercise
  • Fitness level

High-Calorie Burning Exercises (Estimates per 30 Minutes)

Exercise Type	125 lbs	155 lbs	185 lbs
Running (6 mph)	300	372	444
Jump Rope	340	421	503
HIIT	240–400	300–500	350–600
Swimming (vigorous)	300	372	444
Rowing (moderate)	210	260	311
Cycling (12–14 mph)	240	298	355
Hiking	180	223	266
Weightlifting (vigorous)	180	223	266
Walking (3.5 mph)	120	149	178

Note: These are rough averages. Calorie burn varies per individual and session.

Boosting Calorie Burn Effectively

• Increase Workout Intensity
  Add sprints, hills, or resistance intervals.

• Use Compound Movements
  Exercises like squats, lunges, and push-ups use more muscle groups.

• Add Weight or Resistance
  Increases effort and overall energy expenditure.

• Shorten Rest Periods
  Keeps heart rate elevated for more sustained calorie burn.

• Include EPOC (Afterburn Effect)
  High-intensity exercise keeps calorie burn elevated post-workout.

Understanding EPOC (Excess Post-Exercise Oxygen Consumption)

• Common with HIIT, sprints, heavy lifting.
• Can boost calorie burn for up to 24–48 hours after intense exercise.
• Not as high in steady-state cardio.

Calorie Burn vs. Fat Loss

• Calorie deficit is essential for fat loss.
• Combine exercise with:
  • Balanced nutrition
  • Sufficient protein intake
  • Adequate rest and stress management

Quick Tips for Maximizing Calorie Burn

• Mix cardio and strength training
• Stay active throughout the day (NEAT: non-exercise activity thermogenesis)
• Track progress with wearable devices (e.g., heart rate monitors, fitness apps)
• Focus on sustainability over intensity for long-term success