The number of calories you burn depends upon your weight, the activity your are doing and the intensity level you are exercising at. Any activity that you perform can be done at a variety of intensity levels. If you exercise at a higher intensity level, you will be working harder, expending more energy and burning more calories than someone who is not working quite so hard. I've included four separate Activity/Calorie tables.The tables should be used as a general guideline (the numbers are approximations). The number of calories you actually burn could be slightly higher or lower depending upon your intensity level and your weight. The first table deals with step aerobics only. Calories are calculated for different step heights based upon a stepping rate of 120 beats per minute for a 120 pound person. If you weigh more than 120 or you are in a faster paced step class, the number of calories you'll burn will be higher than those displayed in the table. If you weight less than 120 or you are in a slower paced step class, you'll burn fewer calories than indicated in the table. The table is just an approximation of the number of calories you expend. If you work at a more intense level (raise your arms above your shoulders, lift your knees all the way to your chest etc...) you will burn more calories than displayed.
The table displayed below is taken from ACE FitnessMatters, Volume 1, Number 4, 1997. Calories are given for 1 minute of activity. To determine approximately how many calories you burn in 1/2 hour. Find the activity and your weight, then multiply the number displayed by 30. If you want to lose weight, try to burn 300 calories per exercise session.
Activity & Calories/10 min.
Aerobics (traditional at high intensity)
Running (9 min/mile)
Sitting (reading or watching TV)
Standing (light activity)
Walking (15 min/mile)