How To Burn Calories Quickly: 15 Ways To Burn 150 Calories

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By Dennis Thompson Jr.; Medically reviewed by Cynthia Haines, MD

The rate at which you burn calories depends on the specific physical fitness activity you're doing and the rate of intensity. Find out what you'll need to do to reach your goals.

Every fitness activity, such as walking or jogging, burns calories, but some burn more per minute than others. And the more intense the pace, regardless of the activity, the faster you’ll burn those calories. Finally, your burn rate is affected by your weight — the more you weigh, the more you’ll burn in the same amount of time. Here are popular fitness activity choices and the average amount of time it takes a person weighing 150 pounds to burn 150 calories.

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Biking
Different levels of intensity will burn 150 calories:

Ride at a vigorous pace of 14 to 16 miles per hour for 14 minutes
Ride at a moderate pace of 12 to 14 miles per hour for 17 minutes
Ride at an easy pace of 10 to 12 miles per hour for 22 minutes

Jogging or Running
The faster you move, the faster you'll burn calories. Burn 150 calories by:

Running at a pace of 8 miles an hour for 10 minutes
Running at a pace of 6 miles an hour for 13 minutes
Jogging for 19 minutes

Gym Workouts
Take your pick of exercise classes and equipment at your favourite health club. Some options include:

Circuit training on weight machines or doing push-ups and other strenuous exercises for 17 minutes
Taking an aerobics class or using a stair machine for 22 minutes
Using an elliptical machine for 24 minutes

Team Sports
To burn calories while having fun with friends:

Play rugby for 13 minutes
Play football, lacrosse, beach volleyball, or basketball for 17 minutes
Play soccer for 19 minutes

Outdoor Activities
Enjoying nature can be healthy in more ways than one. You'll burn 150 calories if you:

Hike for 22 minutes
Go whitewater rafting or kayaking for 26 minutes
Ride a horse for 52 minutes

Walking
Getting from here to there and back again by foot can help you stay fit. Burn calories by walking:

At a brisk pace for 35 minutes
At a medium pace for 38 minutes
At a slow pace for 53 minutes

Leisure Activities
You don't have to play a hard-charging sport to burn calories. You can:

Golf and carry your own clubs for 24 minutes
Play ping pong or chase your kids around the playground for 33 minutes
Toss a Frisbee for 44 minutes

Water Sports
Time spent in the swimming pool burns calories efficiently:

Swim at a vigorous pace for 13 minutes
Swim at a moderate pace for 19 minutes
Do water aerobics for 33 minutes

Fitness Classes
Don’t limit yourself to aerobics — these fun fitness choices can burn 150 calories:

Practice karate, kickboxing, or tae kwon do for 14 minutes
Strengthen your core with Pilates for 22 minutes
Relax with a mind-body practice such as tai chi or yoga for 33 minutes

Dance
Showing off your moves can help you stay in shape. Each dance offers its own rate of calorie burn; to use 150 calories you’ll need to do:

Ballet for 22 minutes
Disco dancing for 24 minutes
Line dancing for 30 minutes
Slow-paced ballroom dancing for 44 minutes

Cold Weather Fitness Activities
Winter sports offer wonderful opportunities to burn calories. Go:

Cross-country skiing for 17 minutes
Sledding for 19 minutes
Downhill skiing for 22 minutes

Yard Work
Outdoor chores will provide a 150-calorie burn when you:

Shovel snow by hand for 22 minutes
Spade your garden for 26 minutes
Push a power lawn mower for 30 minutes
Rake leaves for 33 minutes

Home Improvement
Beautify your home as you burn calories by:

Painting the house for 27 minutes
Doing home repairs for 29 minutes
Washing windows for 30 minutes

Housework
Indoor chores might be tedious, but they do burn calories:

Scrub the floor for 30 minutes
Dust or vacuum for 53 minutes
Iron clothes for 58 minutes

Doing Nothing (Or Next To Nothing)
You do burn calories by simply existing, but at a very slow rate. To burn 150 calories you’ll need to:

Read for 1 hour and 43 minutes
Watch television for 2 hours and 12 minutes
Sleep for 2 hours and 27 minutes

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