Are you looking to burn some calories but not sure how much cardio you need to do? Well, you’re in luck! In this article, we’ll explore how many calories you can burn in just 20 minutes of cardio.
Many people believe that you need to spend hours in the gym to see any results, but that’s not the case. Just 20 minutes of cardio can help you torch some serious calories and get you on the path to achieving your fitness goals. So, let’s dive in and see how much you can burn in just a short amount of time!
How many calories does 20 minutes of cardio burn?
The number of calories burned during 20 minutes of cardio depends on the type of exercise and your weight. On average, a person weighing 155 pounds can burn around 180-200 calories in 20 minutes of moderate-intensity cardio like jogging or cycling. High-intensity exercises like jumping jacks or burpees can burn up to 300 calories in the same time frame. However, these numbers can vary based on individual factors like age, gender, and fitness level.
How Many Calories Does 20 Minutes of Cardio Burn?
Cardio exercises are effective in burning calories and improving overall health. However, not all cardio workouts burn the same amount of calories. The number of calories burned during a 20-minute cardio workout depends on various factors such as age, gender, weight, and intensity of the workout. In this article, we will explore how many calories 20 minutes of cardio burn.
Types of Cardio Exercises
Cardio exercises can be divided into two categories; low-impact and high-impact exercises. Low-impact exercises such as walking, cycling, and swimming, are gentle on the joints and can be sustained for longer periods. High-impact exercises such as running, jumping jacks, and burpees, are more intense and can burn more calories in a shorter period.
For instance, a person weighing 150 pounds can burn approximately 100 calories by walking for 20 minutes at a moderate pace. However, the same person can burn up to 200 calories by doing high-impact exercises such as jumping jacks or burpees. Therefore, the type of cardio exercise you choose can affect the number of calories burned during a 20-minute workout.
Intensity of the Workout
The intensity of the workout also affects the number of calories burned. The more intense the workout, the more calories you burn. For example, a person weighing 150 pounds can burn approximately 150 calories by jogging for 20 minutes at a moderate pace. However, the same person can burn up to 240 calories by running at a high intensity for the same period.
Therefore, to maximize the number of calories burned during a 20-minute cardio workout, it is essential to increase the intensity of the workout gradually. This can be done by increasing the speed, resistance, or incline of the workout.
Gender and Weight
Gender and weight also play a significant role in determining the number of calories burned during a 20-minute cardio workout. Men, on average, have a higher muscle mass than women, which means they burn more calories during exercise. Similarly, people with a higher weight burn more calories than those with a lower weight during the same workout.
For instance, a man weighing 180 pounds can burn approximately 200 calories by cycling for 20 minutes at a moderate pace. However, a woman weighing 120 pounds can burn only 120 calories by doing the same exercise for the same duration.
Benefits of Cardio Workouts
Cardio workouts not only burn calories but also provide numerous health benefits such as:
- Improving heart health
- Reducing the risk of chronic diseases such as diabetes, obesity, and hypertension
- Boosting energy levels
- Reducing stress and anxiety
- Improving sleep quality
Therefore, incorporating cardio workouts into your fitness routine can help you achieve your fitness goals and improve your overall health.
Cardio Workouts vs. Strength Training
Cardio workouts and strength training are both essential for overall fitness. While cardio workouts focus on burning calories and improving cardiovascular health, strength training focuses on building muscle mass and strength.
Therefore, it is essential to incorporate both types of exercises into your fitness routine to achieve maximum benefits. A balanced workout routine that includes cardio workouts and strength training can help you burn calories, build muscle mass, improve cardiovascular health, and overall fitness.
Conclusion
In conclusion, the number of calories burned during a 20-minute cardio workout depends on various factors such as age, gender, weight, and intensity of the workout. Low-impact exercises such as walking and cycling burn fewer calories than high-impact exercises such as running and jumping jacks. Similarly, increasing the intensity of the workout gradually can help burn more calories.
Cardio workouts provide numerous health benefits such as improving heart health, reducing the risk of chronic diseases, boosting energy levels, reducing stress and anxiety, and improving sleep quality. Therefore, incorporating cardio workouts into your fitness routine can help you achieve your fitness goals and improve your overall health.
Frequently Asked Questions
Cardio is one of the most efficient and effective ways to burn calories and improve overall fitness. If you’re wondering how many calories you can burn during a 20-minute cardio workout, check out these frequently asked questions:
1) How many calories can I burn in 20 minutes of cardio?
The number of calories you burn during a 20-minute cardio workout depends on a few factors, including your body weight, the intensity of your workout, and the type of exercise you’re doing. On average, you can expect to burn between 150 and 300 calories during a 20-minute cardio session.
If you’re looking to maximize your calorie burn, try incorporating high-intensity interval training (HIIT) into your workout. This involves alternating short bursts of intense exercise with periods of rest, and has been shown to be an effective way to burn calories and improve fitness.
2) What types of cardio exercises are best for burning calories?
There are many different types of cardio exercises you can do to burn calories, including running, cycling, swimming, and dancing. The key is to choose an activity that you enjoy and that challenges you at your current fitness level.
HIIT workouts are also a great option for burning calories, as they allow you to get a high-intensity workout in a short amount of time. Other effective exercises include jumping jacks, burpees, and mountain climbers.
3) How can I increase my calorie burn during a cardio workout?
There are several ways to increase your calorie burn during a cardio workout. One is to increase the intensity of your workout, either by adding resistance or increasing your speed. Another is to incorporate intervals into your workout, alternating periods of high-intensity exercise with periods of rest.
You can also try adding strength training exercises to your cardio routine, which can help build muscle and increase your overall calorie burn. Finally, be sure to stay hydrated during your workout, as dehydration can negatively impact your calorie burn.
4) How often should I do cardio to burn calories?
The American Heart Association recommends getting at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise per week for overall health. However, if your goal is to burn calories and improve fitness, you may need to do more.
Try to incorporate cardio exercise into your daily routine, aiming for at least 20-30 minutes per day. If you’re short on time, HIIT workouts can be a great way to get a high-intensity workout in a shorter amount of time.
5) Are there any other benefits to doing cardio besides burning calories?
Yes, there are many other benefits to doing cardio exercise besides burning calories. Regular cardio exercise can help improve heart health, lower blood pressure, and reduce the risk of chronic diseases such as diabetes and cancer. It can also improve mood, reduce stress, and boost overall energy levels.
Additionally, incorporating cardio exercise into your routine can help improve your overall fitness level, making it easier to perform daily activities and reducing the risk of injury.
BURN 500 CALORIES with this 20 Minute Cardio Workout | HIIT Workout At Home
In conclusion, calculating the exact amount of calories burned during a 20-minute cardio session can be challenging. However, it is estimated that a person can burn anywhere from 120 to 300 calories depending on the activity and intensity level.
It is important to note that while cardio can help burn calories and aid in weight loss, it should not be the only form of exercise. Incorporating strength training and a balanced diet is crucial for overall health and fitness.
Ultimately, the number of calories burned during a cardio session should not be the sole focus. Instead, the focus should be on creating a consistent exercise routine that includes various types of physical activity to improve overall health and wellbeing.
