how much weight will you lose if you exercise 30 minutes a day?
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Researchers found moderately overweight men who exercised hard enough to sweat for 30 minutes a day lost an average of 8 pounds over three months compared to an average weight loss of 6 pounds among men who worked out for 60 minutes a day. The overall loss in body mass was the same for both groups, almost 9 pounds.
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Realistically, you can expect to lose approximately two to five pounds a week with a consistent interval training routine. If you only need to lose a few vanity pounds, your weight loss may be less, but extremely overweight people have been able to lose anywhere from 10 to 15 pounds in a 7 day period.
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Once your 50 seconds of core are up then we move to the next group and start the pattern over with two new exercises. Because of the style of exercises and workout structure you can expect to burn 8-12 calories per minute giving you a total burn of 261-374 calories for this 30-minute routine.
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Setting a realistic time frame Generally, most health experts recommend aiming for about 1–3 pounds (0.5–1.4 kg) of weight loss per week, or approximately 1% of your total body weight ( 33 , 34 ). Therefore, it may take anywhere from a few weeks to several months to lose 30 pounds safely.
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One 30 minute run is guaranteed to burn between 200-500 calories. That's a fantastic step forwards to your weight loss goal.
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It can take 5-20 hours of walking to lose 1 pound. It depends on how much you weigh and how fast you walk. Below is an estimate of how long you'll have to walk (at various paces) to burn 3500 calories, the number of calories in one pound of fat.
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One group started hardcore hour long workouts where they burned 600 calories in each session, while keeping their diets exactly the same. At the end of the 13 week study these participants lost 5 pounds on average. The participants who exercised for 30 minutes a day, burning 300 calories, lost an average of 7 pounds.
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"Research shows that people who are physically active during the day can burn an extra 300 calories per day," says Pete McCall, MS, an exercise physiologist with the American Council on Exercise. "Over 12 days, that can add up to an extra pound of weight loss," he says.
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If you cut your calorie intake by 300 calories in addition to burning 300, it will take you half as long to lose a pound. If you want to lose weight, shoot for at least 200 minutes (more than three hours) a week of moderate intensity exercise with everything else consistent, says Church.
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To lose weight using the elliptical, it is recommended that you spend a minimum of 150 minutes per week training. This is achieved by 30 minutes a day for 5 days a week. The intensity of these workouts is what will determine how much weight you lose.
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If you jog for 30 minutes a day you'll burn at least 300 calories. If you're a woman and require 2,000 calories per day but eat 2,500, then you'll still gain weight. However if you continue to consume 2,000 kcal per day, then you can expect to lose approximately 0.5lb a week.
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According to the Center for Disease Control and Prevention (CDC) , a 154-pound person can burn anywhere between 140 and 295 calories in 30 minutes doing cardiovascular exercise. Here are some different methods of cardio and the number of calories you can burn in 30 minutes: hiking: 185 calories. dancing: 165 calories.
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How Much Exercise to Lose Weight? The American College of Sports Medicine recommends a weekly 200 to 300 minutes of moderate-intensity cardio, or about 2,000 to 3,000 calories burned per week, to lose significant weight.
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A report by Harvard University compared the calories burned over 30 minutes by people at three different weights and found similar results. Specifically, they discovered that a 155-pound (70-kg) person could burn 372 calories in 30 minutes running at a moderate pace of 6 miles per hour (10 km per hour).
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The basic math of weight loss is that, to lose a single pound of fat, you need to burn 3,500 calories. Therefore, to lose 10 pounds in one 30-day month, you would have to burn 35,000 calories during the month, or about 1,166 calories per day.
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Your body weight reflects the balance between the calories you take in as food and the calories you expend through your normal daily physical activities in life. Walking for 30 minutes covers a distance of 2.0 to 2.5 km and burns about 125 calories (520 kiloJoules).
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4. Burn Those Calories. One 30 minute run is guaranteed to burn between 200-500 calories.