… intervals throughout the day). Jumping rope at a fast pace (180 to 200 revolutions per minute) burns around 1,020 calories in 50 minutes.
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3. Biking
Calories burned while bicycling depends on intensity and terrain. The amount of calories burned will differ when riding a stationary bike versus an outdoor bike. A 150-lb. person bicycling at a racing pace (16 to 19 mph) for 75 minutes burns about 1,020 calories. Biking 14 to 15.9 mph (vigorous effort) burns close to 1,022 calories in 90 minutes.
2. Interval Training
Interval training combines short bursts of high-intensity exercises with recovery exercises, a less-intense form of exercise. Sprinting for two minutes with a one-minute recovery jog is an example of interval training. Interval training burns calories faster due to the high burst of intensity. A walk that usually takes 60 minutes may only take 45 minutes with small bursts of high-intensity walking. Depending on the exercise, interval training can burn 1,000 calories in 60 to 90 minutes. Strength-training exercises, such as push-ups, lunges, squats or bicep curls, can be used as recovery exercises in combination with high-intensity exercises.
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1. Jogging
Believe it or not, jogging burns a large number of calories in a short amount of time. A 150-lb. person running at 6 mph (10-minute mile) burns approximately 1,022 calories in 90 minutes. Increasing speed burns more calories in a shorter period of time. The same person can burn 1,020 calories in 60 minutes running at 9 mph (6.5-minute mile). Running stairs burns 1,020 calories per hour.
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