How Many Calories Should You Burn In The Gym?

How Many Calories Should You Burn In The Gym?

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We go to the gym to burn calories, but how many calories should we actually be burning? We're here to break it down for you with popular exercise methods and how many calories you'll actually burn during your gym workout. All it takes is 30 minutes and you'll get a good read on the work you're putting in!

How Many Calories Should You Burn in the Gym?

How Many Calories Should You Burn In The Gym?

"Calories" is a word we throw around and see everywhere, but it's important to understand the amount of weight this one word can carry. You need to know how many calories you're consuming and burning, whether you're trying to get lean, maintain your weight, or bulk up. It's definitely much easier to count calories in our diets, however it's more difficult to estimate how many calories we are actually burning in the gym. To truly achieve your goals, start measuring and understanding how many calories you're really burning each session. This is dependent upon your weight, age, fitness level, and body composition. iTouch Wearables does a great job with helping you keep track on your smartwatch or fitness tracker.

Calories 101

How Many Calories Should You Burn In The Gym?

Before diving into various exercises, it's important to know the basis of calories and all the terms to consider. For starters, there's your basal metabolic rate (BMR), which is the number of calories your body requires to carry out daily functions. This accounts for 50–70% of the energy your body uses. Essentially,  the more muscle mass you have, the more calories you burn - even at rest. This is because physical activity produces heat in your body, often called the “thermic effect.” It's also important to note that there are approximately 3,500 calories in one pound of fat, which is crucial for weight gain or weight loss. 

Exercises That Burn The Most Calories

How Many Calories Should You Burn In The Gym?

There are dozens of common activities that you can complete at the gym and burn an insane amount of calories. Below are the best ones and the average calories burned for each.

Running on the treadmill

  • Average Calories Burned: 270-400 calories per 30 minutes

High-intensity interval training (HIIT)

  • Average Calories Burned: 9-17 calories per minute

Stationary biking

  • Average Calories Burned: 210-311 calories per 30 minutes

Spin class

  •  Average Calories Burned: 315–466 calories


  •  Average Calories Burned: 300-444 calories per 30-minute session

Circuit training

  • Average Calories Burned:  240-355 calories per 30 minute

Weight lifting

  •  Average Calories Burned: 90-133 calories in each 30-minute

Share with us how many calories you burn in the gym by tagging us on Instagram @itouchwearables and Facebook @itouchwearables

Keep track of your calories lost at the gym with an iTOUCH Slim or an iTOUCH Sport!