We all know diet and exercise go hand in hand. Sometimes, we hit the gym so we can enjoy that plate of nachos and a cold beer without guilt. But when we consistently eat more calories than we burn, maintaining a healthy weight becomes tricky.
Calories are the body’s fuel, powering everything from breathing to digestion to muscle repair. The number of calories your body burns at rest is called your basal metabolic rate–essentially, the energy needed to keep you functioning. Extra calories get stored as body fat, and about 3,500 calories equals one pound of fat. The good news? Exercise helps burn off those extra calories, but how much depends on the type, duration, and intensity of movement.
Here are five fun ways to stay active and keep those extra calories in check.
1. Running
Looking for a workout with both short and long-term perks? A 30-minute run can burn 200 to 500 calories, depending on your pace and weight. Run three times a week, and you might start noticing benefits–like more defined muscles and clearer skin–within a few weeks. Over time, running can improve circulation, lower blood pressure, and even reduce stress.
2. Calisthenics
No gym? No problem. Calisthenics are bodyweight exercises–think push-ups, squats, and jumping jacks–that build strength and endurance. If you’re short on time, high-intensity interval training (HIIT) is a fast way to torch calories and boost fitness.
3. Cycling
Whether you’re commuting, cruising on a trail, or hitting the road, cycling is an easy way to sneak in exercise. A moderate-paced ride (around 12 mph) can burn up to 300 calories in 30 minutes. Spring riders in Durango can check out the Animas River Trial or scenic road routes like County Road 141 and County Road 250.
4. Swimming
Want a workout that’s easy on the joints but still burns serious calories? Swimming engages the whole body, with a 30-minute swim burning around 225 calories–even more if you’re doing laps. Plus, swimming regularly can cut the risk of heart disease by 30%.
5. Dancing
If you love music, dancing is a great way to stay active without feeling like a workout. Fast-paced styles like salsa, swing, and hip-hop can burn up to 150 calories in 30 minutes. Bonus? Dancing can also improve lung function, lower blood pressure, and strengthen bones.
Make Your Workout Work For You
Your current weight, how long you exercise, and the intensity of each movement all play a role in how many calories you burn. The key? Find activities you enjoy so that staying active feels less like a chore and more like a lifestyle.
