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Keeping your speed elevated can burn more than 600 calories per hour.
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It may be tough to set a full hour aside for exercise, but if you've managed to create this window in your day, maximize the time by setting a challenging goal. For example, your chief workout goal may be to burn 600 calories during a one-hour workout. Most forms of aerobic exercise won't burn 10 calories per minute, but you can succeed by performing a select group of high-intensity exercises.1.
Perform a 60-minute solo exercise such as bicycling faster than 14 mph, canoeing at about 6 mph, running at least 5.2 mph, ice skating at greater than 9 mph or swimming the front crawl, breaststroke or butterfly stroke for an hour. The Wisconsin Department of Health and Family Services notes that for a 155-pound person, only a few exercises burn in excess of 600 calories per hour.2.
Choose an individual or team sport, such as boxing, martial arts, racquetball or water polo, and perform it for an hour. A 155-pound person can burn 600 or more calories in an hour of each of these activities.3.
Join a group fitness class at your gym, such as a circuit training class or a step aerobics class. In an hour of either activity, you can burn approximately 600 calories. Harvard Health Publications notes that a 155-pound person burns just shy of 600 calories in an hour of circuit training, which features a series of exercises performed with little or no rest between activities. In an hour of high-impact step aerobics, the same person burns more than 700 calories.
- If you have a low body weight, it might be difficult or unrealistic to burn 600 calories in an hour. For example, a 155-pound person burns 633 calories running for 60 minutes at 5.2 mph, but a 130-pound person burns only 531 calories during a 60-minute run at the same speed.
- Spend about 10 minutes performing dynamic stretches before your workout and another 10 minutes doing static stretches after you exercise. Pre- and post-workout stretching can help reduce the risk of muscle injuries.
- The Centers for Disease Control and Prevention's guideline for up-tempo exercise is 150 minutes per week if you wish to lose weight. If you perform three vigorous, hour-long workouts during the week, you significantly increase your chance of losing weight.
- Exercising vigorously for an hour can cause you to sweat profusely. To avoid dehydration, drink water before, during and after your 60-minute workout.
- Don't push yourself to do an exercise that you can't perform correctly. Reducing your goal to 400 or 500 calories per hour still provides a thorough workout.