PUBLISHED 06/12/2008 LAST UPDATED 06/12/2008
We all know that the key to weight loss is a matter of simple math. If you burn more calories than you eat on a daily basis, the deficit will add up to pounds lost. "Energy expenditure is directly related to total workout time as well as workout intensity," says Ralph LaForge, M.S., a physiologist at Duke University in Durham, North Carolina. The following calorie-burning calculations are based on a 165-pound runner (listed first) and a 135-pound runner (listed second). LaForge cautions that individual expenditures will vary based on weight, fitness level, and exercise intensity.
The workout A long, slow run (12 miles at a nine-minute-per-mile pace)
The burn 1,512 calories (165 pounds); 1,188 calories (135 pounds)
The workout Four sets of 800-meter repeats, with 400-meter recovery jogs in between (plus a two-mile warmup jog and a one-mile cooldown)
The burn 756 calories; 600 calories
The workout 45 minutes on the elliptical trainer
The burn 450 calories; 360 calories
The workout 20-minute warmup jog followed by five 60-second uphill sprints, with two-minute downhill recovery, finishing with a 10-minute cooldown jog
The burn 530 calories; 410 calories
The workout A double whammy—a morning 5-miler at an eight-minute-per-mile pace, plus another evening 5-miler at a nine-minute-per-mile pace
The burn 1,260 calories; 1,000 calories
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