How many calories can you burn with these workout formulas for weight management?

Taking advantage of available workout time will determine how many calories you can burn

The goal of any weight management plan is to lose fat and gain muscle. Theres a seemingly infinite number of workout plans out there, but when it comes to weight loss a single truth defines them all: In order to lose weight, calories burned must exceed calories consumed. To lose 1 pound of body fat, you need to work off about 3,500 calories.

Burning off the calories doesn’t┬áhave to take over your free time, though. People who are crunched for time can still get the benefits of working out within a shorter duration by increasing the intensity of their exercises. While taking into account a persons fitness level and health, upping the intensity of any physical activity will burn more calories over a set length of time.

The American Heart Association recommends 30 minutes of exercise at least five days per week. If you only have 30 minutes to spare, how many calories can you burn? Workouts should be personalized for an individual and consulting an exercise professional is an important part of any weight loss program, but in the meantime, the chart to the left will help you determine what you can potentially get out of a half-hour workout. Multiply your weight by the factors to see how many calories you will burn in 30 minutes.

Dr. Ben Thompson, Ph.D., is an Assistant Professor of Human Performance and Sport at Metropolitan State University of Denver teaching Adult Fitness and Exercise Sciences coursework. He is the chair of the Health Fitness Specialist certification committee with the American College of Sports Medicine and has been certified with the ACSM for over 13 years.