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How Many Calories are Burned by Step aerobics?


Last modified 4th January 2016

Welcome to the step aerobics section of DietandFitnessToday and the associated calories burned and weight lost. Here we present a list of 3 activities based on the general description of step aerobics and the calories burnt for a typical man and woman.

These step aerobics activities range from the highest calorie burn from 'aerobic, step, with 10 - 12 inch step' which burns 409 calories in 30 minutes through to the activity 'aerobic, step, with 4-inch step' which has the lowest calorie burn of 237 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 step 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 step aerobics, typical food calorie equivalents and our new proprietary calories burned score© and calories burned rank©

For aerobic, step, with 6 - 8 inch step, which is a typical intensity activity under the general description of step aerobics activities, the average calories burned by a person weighing 190 pounds (86 Kg) in 30 minutes is 323 Calories. In one hour the same activity will burn 646 Calories.

Effect of Intensity on the Calorie Calculator

Although the above is a typical example for step 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 Step 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 step 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 step aerobics Activity

As we have previously mentioned Aerobic, step, with 6 - 8 inch step is a moderate and typical level of intensity for step aerobics and can be used as a general representative approximate measure for calories burnt by step aerobics. For this activity in 30 minutes an average man weighing 190 pounds (86 kg) burns 323 Calories, while an average woman weighing 163 pounds (74 kg), in 30 minutes burns 277 Calories.

Calories Per Minute

The calories burned per minute for Aerobic, step, with 6 - 8 inch step is 11 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 646 calories for a typical man, and 555 calories in one hour for a typical woman.

How to Burn 100 Calories

To burn 100 calories for a typical male would require 9 minutes of the activity aerobic, step, with 6 - 8 inch step and to burn 100 calories with the same step aerobics activity for a typical female would take 11 minutes.

Score and Rank

Aerobic, step, with 6 - 8 inch step has a Calorie Burned Score© of 30.4 out of 100 which means it gives a calorie burn of 30.4 % of the highest realistic calorie burn possible. This activity has a Calorie Burned Rank© of 52 out of 100 ie it is in the top 52 % of activities in terms of calorie burn. There are in fact 158 activities that have a higher calorie burn than aerobic, step, with 6 - 8 inch step

Equivalent Activities

The following activities burn the same number of calories as Aerobic, step, with 6 - 8 inch step -

  • bicycling, general
  • carrying groceries upstairs
  • dog sledding, mushing
  • moving, carrying or pushing heavy objects, 75 lbs or more, only active time (e.g., desks, moving van work)
  • rock climbing, ascending rock, high difficulty

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, step, with 6 - 8 inch step burns 8.1 times more calories than the equivalent time of inactivity for an average man and 7.5 times more calories for an average female.

Food Calorie Equivalents

This level of 323 calories burnt by an average man aerobic, step, with 6 - 8 inch step is equivalent to 0.6 Big Macs, 1.2 snickers bar, 2.7 Starbucks Grande Skinny Lattes, 1.1 cheeseburgers, 1.1 slices of pizza or 0.8 large blueberry muffins.

For an average female burning 277 calories is equivalent to 0.5 Big Macs, 1.0 snickers bar, 2.3 Starbucks Grande Skinny Lattes, 0.9 cheeseburgers, 1.0 slices of pizza or 0.7 large blueberry muffins.

Weight Loss from Step aerobics

To answer the question how many pounds will I lose from the activity step aerobics? Taking this example of aerobic, step, with 6 - 8 inch step 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, step, with 6 - 8 inch step 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, step, with 6 - 8 inch step for a duration of 30 minutes per session, would lose 1kg in 2 weeks for a man and 3 weeks for a woman.

Step aerobics Activity with the Highest Calorie Burn

The highest number of calories burned for an average person is achieved by aerobic, step, with 10 - 12 inch step. For this activity in 30 minutes an average man burns 409 Calories, while an average woman in 30 minutes burns 351 Calories.

This activity of aerobic, step, with 10 - 12 inch step has a Calories Burned Score© of 39.4 out of 100 which means it gives a calorie burn of 39.4 % of the maximum realistic calorie burn possible. This activity has a Calories Burned Rank© of 40 out of 100 ie it is in the top 40 % of activities in terms of calorie burn. There are in fact 80 activities that have a higher calorie burn than aerobic, step, with 10 - 12 inch step

Step aerobics Activity with the Lowest Calorie Burn

The step aerobics activity with the lowest calories burnt is aerobic, step, with 4-inch step, which for an average man in 30 minutes burns 237 Calories, and for an average woman burns 203 Calories.

This activity of aerobic, step, with 4-inch step has a Calories Burned Score© of 21.4 out of 100 which means it gives a calorie burn of 21.4 % of the maximum realistic calorie burn possible. This activity has a Calories Burned Rank© of 68 out of 100 ie it is in the top 68 % of activities in terms of calorie burn. There are in fact 279 activities that have a higher calorie burn than aerobic, step, with 4-inch step

Average Calories Burned by Step aerobics

Based on the the list of 3 step aerobics activities, shown below, the average calories burned for an average male, weighing 190 pounds (86 kg) is 323 Calories for 30 minutes of step aerobics. The average burnt for an average female, weighing 163 pounds (74 kg) is 277 Calories for 30 minutes of step aerobics.

Step aerobics for 30 minutes - Calories Burned Calculator

Calories Burned in 30 minutes of step aerobics for Average Male (M) and Female (F) (click to personalise).
aerobic, step, with 10 - 12 inch step - calories  Male=409 kcal, Female=351 kcal.
aerobic, step, with 6 - 8 inch step - calories  Male=323 kcal, Female=277 kcal.
aerobic, step, with 4-inch step - calories  Male=237 kcal, Female=203 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.