There are three factors that determine how many calories you will burn:
1. Your Bodyweight 2. How Long you Exercise 3. How Hard you Exercise
Body weight is the biggest factor in determining how many calories you burn when exercising; the more you weigh, the more calories you will burn when exercising. The reason for this is simply because a heavier person has to use more energy (burn more calories) to move themselves around.
A 300lb person will lose weight at a quicker rate than a 150lb person. For example, if a 300lb and 150lb person both played basketball for 30min the 300lb person would burn about 560 calories while the 150lb person would only burn 280 calories.
What would the 150lb person have to do to burn the same amount of calories as the 300lb person did dancing in 30 minutes? That 150lb person would simply have to exercise longer or exercise harder.
One way for the 150lb person to burn the same amount of calories as the 300lb person did playing basketball is to play longer. If the 150lb person plays for 30min, they will burn 280 calories, but if they play for 60min they would burn 560 calories.
The longer you workout the more calories you will burn.
Likewise, you will burn more calories if you walk 3 miles instead of 2 or if you clean up your entire house instead of just cleaning the kitchen.
You can also burn the same amount of calories that you do in 30 minutes of exercise by splitting it up into 3 shorter 10-minute exercise sessions done throughout the day. Doing this has the same effect that eating 6 small meals does.
Doing a lot of mini-workouts throughout the day also keeps your metabolism elevated throughout the day. Mini-workouts are good for people who are short on time or have fickle schedules.
You can also split a 60-minute exercise session into three 20-minute sessions or six 10-minute sessions. A 45-minute workout could become three 15-minute exercise sessions. Whatever you decide to do to split up workouts try to keep them at least 10min or longer to get any real weight loss benefits.
You don’t have to exercise longer to burn more calories:
What if that 150lb person can’t stay and play basketball for 30min but only has about 20min -what can they do to burn 200 calories or more in 20 minutues? One solution is for them to increase the intensity of their workout activity.
In this case the 150lb person would have to run a little faster or change their intensity from a low to moderate/high intensity. The higher the intensity of a workout the more calories you will burn.
You will burn more calories walking at 6mph pace than you would walking at 4mph pace. The good thing about increasing workout intensity is that you don’t have to workout for a long time to burn the same amount of calories working out at a lower intensity.
You would burn about the same amount of calories if you walked at 6mph pace for 30min and walked at 4mph pace for 45min.
So the next time you think about consuming those high fat/high calorie fries and burger as shown on the upper left corner, think about how long and how hard you will have to exercise for your body to burn off all those excessive calories.