How To Burn Calories In 20 Minutes

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For most millennials, fitness is a daily, active pursuit because, with our fast-paced life, it is becoming increasingly hard to make out time for exercise.

Statistics show that millennials are exercising more, eating smarter and smoking less than previous generations. They are using apps to track training data, and online information to find the healthiest foods. But they also have a high expectation for fitness to be simple, intuitive and time-saving.

Every fitness activity, such as walking or jogging, biking or HIIT, burns calories, but some burn more per minute than others. The more intense the pace, regardless of the activity, the faster you’ll burn those calories. Also, 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 five popular fitness activity choices and the average amount of time it takes a person weighing about 68 kg to burn 150 calories.


The health benefits of cycling include muscle toning, improved cardiovascular health, and better blood circulation. It is one of the simplest forms of working out as a form of moderate physical activity required by the human body.
Burn 150 calories using an exercise bike or regular outdoor bike by:

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


Running is a great way to get into shape. It also can benefit almost every part of your body and lift your mood. 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.


Walking is one of the best activities to start with, particularly if you’ve been sedentary for a long time. Walking is generally considered a perfect aerobic activity. It doesn’t require any particular skills or talents. It provides adequate aerobic benefits because one foot is always on the ground. Walking is relatively easy on the joints.

Burn calories 220 calories by walking:

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


One of the biggest benefits of swimming is that it truly works your entire body, from head to toe. Swimming increases your heart rate without stressing your body. It tones muscles and builds strength and endurance. Swimming for 20 minutes can burn an average of 196 calories.

High-Intensity Interval Training (HIIT)

HIIT combines short periods of intense exercise with short periods of rest. It is one of the best workouts for fat loss because it gets the job done in half the time.

Here is a good starter workout you can try:

  • Perform jumping jacks as fast as you can for 45 seconds and then rest for 1 minute.
  • Perform jumping jacks as fast as you can for 45 seconds and then rest for 1 minute.
  • Continue with different exercise routines for 45 seconds with 1 minute, resting in between.
  • Repeat a few times for a 20-minute, fat-blasting workout.

It sounds too simple to be effective, but science doesn’t stretch the truth.

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