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How many calories do I burn in a step aerobics class?

How many calories do I burn in a step aerobics class?

You can burn 455-1905 calories in a step aerobics class.

It depends on how much you weigh, how hard you work, the height of your step, and the length and difficulty of the class. Below is a general estimate of how many calories you can burn during a 45 and 60-minute step class (with different step heights).

45-minute step class

Using a 6-8 inch step (1-2 risers)
  • If you weigh 150 lbs, you can burn approximately 455 calories in 45 minutes.
  • If you weigh 200 lbs, you can burn approximately 605 calories in 45 minutes.
  • If you weigh 250 lbs, you can burn approximately 740 calories in 45 minutes.
  • If you weigh 300 lbs, you can burn approximately 915 calories in 45 minutes.
  • If you weigh 350 lbs, you can burn approximately 1065 calories in 45 minutes.
  • If you weigh 400 lbs, you can burn approximately 1215 calories in 45 minutes.
Using a 10-12 inch step (3-4 risers)
  • If you weigh 150 lbs, you can burn approximately 540 calories in 45 minutes.
  • If you weigh 200 lbs, you can burn approximately 710 calories in 45 minutes.
  • If you weigh 250 lbs, you can burn approximately 900 calories in 45 minutes.
  • If you weigh 300 lbs, you can burn approximately 1070 calories in 45 minutes.
  • If you weigh 350 lbs, you can burn approximately 1250 calories in 45 minutes.
  • If you weigh 400 lbs, you can burn approximately 1430 calories in 45 minutes.

60-minute step class

Using 6-8 inch step (1-2 risers)
  • If you weigh 150 lbs, you can burn approximately 605 calories in 60 minutes.
  • If you weigh 200 lbs, you can burn approximately 805 calories in 60 minutes.
  • If you weigh 250 lbs, you can burn approximately 985 calories in 60 minutes.
  • If you weigh 300 lbs, you can burn approximately 1220 calories in 60 minutes.
  • If you weigh 350 lbs, you can burn approximately 1420 calories in 60 minutes.
  • If you weigh 400 lbs, you can burn approximately 1620 calories in 60 minutes.
Using a 10-12 inch step (3-4 risers)
  • If you weigh 150 lbs, you can burn approximately 720 calories in 60 minutes.
  • If you weigh 200 lbs, you can burn up to approximately 945 calories in 60 minutes.
  • If you weigh 250 lbs, you can burn up to approximately 1200 calories in 60 minutes.
  • If you weigh 300 lbs, you can burn approximately 1425 calories in 60 minutes.
  • If you weigh 350 lbs, you can burn approximately 1665 calories in 60 minutes.
  • If you weigh 400 lbs, you can burn approximately 1905 calories in 60 minutes.
Sources:
Ainsworth BE, Haskell WL, Whitt MC, et al. Compendium of physical activities: an update of activity codes and MET intensities. Med. Sci. Sports Exerc., Vol. 32, No. 9, Suppl., pp. S498–S516, 2000.
Calorie calculations from equation: (METs x 3.5 x body weight in kg)/200 = calories/minute




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