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How Many Calories are Burned by Aerobics?


Last modified 4th January 2016

Welcome to the aerobics section of DietandFitnessToday and the associated calories burned and weight lost. Here we present a list of 12 activities based on the general description of aerobics and the calories burnt for a typical man and woman.

These aerobics activities range from the highest calorie burn from 'aerobic dance wearing 10-15 lb weights' which burns 431 calories in 30 minutes through to the activity 'activity promoting video game (e.g., Wii Fit), moderate effort (e.g., aerobic, resistance)' which has the lowest calorie burn of 164 calories in 30 minutes, for a typical adult weighing 190 pounds (86 Kg).

To help you find the information you need, we first focus on the most common aerobics activities. This is followed by the activities with the highest, lowest and average burnt calories per minute and per hour

We also cover the predicted weight loss from aerobics, typical food calorie equivalents and our new proprietary calories burned score© and calories burned rank©

For aerobic, high impact, which is a typical intensity activity under the general description of aerobics activities, the average calories burned by a person weighing 190 pounds (86 Kg) in 30 minutes is 315 Calories. In one hour the same activity will burn 629 Calories.

Effect of Intensity on the Calorie Calculator

Although the above is a typical example for aerobics, the calculator we use to determine the calories burnt depends on the intensity, duration and your body weight. At the bottom of the article we have a variety of different intensities which can be personalized based on your weight and the duration of the activities, using our free calculator.

Calorie Score and Calorie Rank for Aerobics

At dietandfitnesstoday we have a new proprietary concept of a Calories Burned Score© and Calories Burned Rank©.

The calorie score gives an indication of the relative burn rate measured as a percentage score out of 100 for the different aerobics activities, where 100% is the maximum calorie burn which we estimate from running at a pace of 4 minutes per mile which is a world class speed for running for 30 mins.

The calorie rank is the rank of the activity compared with all other 800 activities in our database to give an indication of the percentage of activities which have a higher or lower calorie burn. A rank of 1 means it is the highest ranking activity in terms or calorie burn and a rank of 100 means it is the activity with the lowest carlorie burn compared with all other activities.

Calories Burned in 30 Minutes for a Typical aerobics Activity

As we have previously mentioned Aerobic, high impact is a moderate and typical level of intensity for aerobics and can be used as a general representative approximate measure for calories burnt by aerobics. For this activity in 30 minutes an average man weighing 190 pounds (86 kg) burns 315 Calories, while an average woman weighing 163 pounds (74 kg), in 30 minutes burns 270 Calories.

Calories Per Minute

The calories burned per minute for Aerobic, high impact is 10 Calories per minute, for a typical man and for a typical female is 9 Calories per minute.

Calories Per Hour

The calories lost in one hour is 629 calories for a typical man, and 540 calories in one hour for a typical woman.

How to Burn 100 Calories

To burn 100 calories for a typical male would require 10 minutes of the activity aerobic, high impact and to burn 100 calories with the same aerobics activity for a typical female would take 11 minutes.

Score and Rank

Aerobic, high impact has a Calorie Burned Score© of 29.5 out of 100 which means it gives a calorie burn of 29.5 % of the highest realistic calorie burn possible. This activity has a Calorie Burned Rank© of 54 out of 100 ie it is in the top 54 % of activities in terms of calorie burn. There are in fact 168 activities that have a higher calorie burn than aerobic, high impact

Equivalent Activities

The following activities burn the same number of calories as Aerobic, high impact -

  • aerobic, general
  • climbing hills with 10 to 20 lb load
  • horse grooming, including feeding, cleaning stalls, bathing, brushing, clipping, longeing and exercising horses
  • horse racing, galloping
  • horseback riding, canter or gallop

Comparison with Inactivity

30 mins of inactivity for example just sitting and watching television burns 43 calories for a typical man and 37 calories for a typical woman. Which means Aerobic, high impact burns 7.9 times more calories than the equivalent time of inactivity for an average man and 7.3 times more calories for an average female.

Food Calorie Equivalents

This level of 315 calories burnt by an average man aerobic, high impact is equivalent to 0.6 Big Macs, 1.1 snickers bar, 2.6 Starbucks Grande Skinny Lattes, 1.1 cheeseburgers, 1.1 slices of pizza or 0.8 large blueberry muffins.

For an average female burning 270 calories is equivalent to 0.5 Big Macs, 1.0 snickers bar, 2.3 Starbucks Grande Skinny Lattes, 0.9 cheeseburgers, 0.9 slices of pizza or 0.7 large blueberry muffins.

Weight Loss from Aerobics

To answer the question how many pounds will I lose from the activity aerobics? Taking this example of aerobic, high impact in 30 minutes, the weight loss for a typical man is a minimum of 0.05 pounds, and a typical woman would lose 0.04 pounds.

Based on 4 sessions per week of aerobic, high impact for a duration of 30 minutes per session, the approximate time taken to lose one pound is 5 weeks for a man and 6 weeks for a woman, assuming no other changes in lifestyle or eating habits.

The same 4 sessions per week of aerobic, high impact for a duration of 30 minutes per session, would lose 1kg in 3 weeks for a man and 3 weeks for a woman.

Aerobics Activity with the Highest Calorie Burn

The highest number of calories burned for an average person is achieved by aerobic dance wearing 10-15 lb weights. For this activity in 30 minutes an average man burns 431 Calories, while an average woman in 30 minutes burns 370 Calories.

This activity of aerobic dance wearing 10-15 lb weights has a Calories Burned Score© of 41.6 out of 100 which means it gives a calorie burn of 41.6 % of the maximum realistic calorie burn possible. This activity has a Calories Burned Rank© of 37 out of 100 ie it is in the top 37 % of activities in terms of calorie burn. There are in fact 62 activities that have a higher calorie burn than aerobic dance wearing 10-15 lb weights

Aerobics Activity with the Lowest Calorie Burn

The aerobics activity with the lowest calories burnt is activity promoting video game (e.g., Wii Fit), moderate effort (e.g., aerobic, resistance), which for an average man in 30 minutes burns 164 Calories, and for an average woman burns 140 Calories.

This activity of activity promoting video game (e.g., Wii Fit), moderate effort (e.g., aerobic, resistance) has a Calories Burned Score© of 13.8 out of 100 which means it gives a calorie burn of 13.8 % of the maximum realistic calorie burn possible. This activity has a Calories Burned Rank© of 78 out of 100 ie it is in the top 78 % of activities in terms of calorie burn. There are in fact 468 activities that have a higher calorie burn than activity promoting video game (e.g., Wii Fit), moderate effort (e.g., aerobic, resistance)

Average Calories Burned by Aerobics

Based on the the list of 12 aerobics activities, shown below, the average calories burned for an average male, weighing 190 pounds (86 kg) is 293 Calories for 30 minutes of aerobics. The average burnt for an average female, weighing 163 pounds (74 kg) is 251 Calories for 30 minutes of aerobics.

Aerobics for 30 minutes - Calories Burned Calculator

Calories Burned in 30 minutes of aerobics for Average Male (M) and Female (F) (click to personalise).
aerobic dance wearing 10-15 lb weights - calories  Male=431 kcal, Female=370 kcal.
aerobic, step, with 10 - 12 inch step - calories  Male=409 kcal, Female=351 kcal.
circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity - calories  Male=345 kcal, Female=296 kcal.
aerobic, step, with 6 - 8 inch step - calories  Male=323 kcal, Female=277 kcal.
aerobic, general - calories  Male=315 kcal, Female=270 kcal.
aerobic, high impact - calories  Male=315 kcal, Female=270 kcal.
teaching exercise class (e.g., aerobic, water) - calories  Male=293 kcal, Female=251 kcal.
aerobic, step, with 4-inch step - calories  Male=237 kcal, Female=203 kcal.
water aerobics, water calisthenics - calories  Male=237 kcal, Female=203 kcal.
water aerobics, water calisthenics, water exercise - calories  Male=228 kcal, Female=196 kcal.
aerobic, low impact - calories  Male=215 kcal, Female=185 kcal.
activity promoting video game (e.g., Wii Fit), moderate effort (e.g., aerobic, resistance) - calories  Male=164 kcal, Female=140 kcal.

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You can browse other common activities from our database, from the links below or visit the compendium at https://sites.google.com/site/compendiumofphysicalactivities/home.

Calories Burned Activities


  aerobics
  at work
  badminton
  baseball
  ballet
  ballroom dancing
  basketball
  boxing
  biking
  canoeing
  climbing
  cleaning
  cricket
  cross country skiing
  crossfit
  cycling
  dancing
  exercise
  elliptical
  fishing
  football
  fencing
  gardening
  golf
  gymnastics
  hiking
  horse riding
  housework
  ice skating
  jogging
  judo
  karate
  kayaking
  kick boxing
  pilates
  rodeo sports
  rollerblading
  ropejumping
  rowing
  rugby
  running
  resting
  sailing
  shopping
  sitting
  skating
  skiing
  sleeping
  soccer
  softball
  spinning
  sports
  standing
  step aerobics
  swimming
  tae kwan do
  tennis
  treadmill
  volleyball
  walking
  water polo
  weight lifting
  yoga
  zumba

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Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.