How Many Calories Do Home Workouts Burn?

Why calories burned matters

Understanding calorie burn helps you match your training volume to your goals, whether that is fat loss, maintenance, or performance.

Estimated burn by workout type

Calorie burn varies widely depending on body weight, fitness level, and effort. These are rough estimates for a 70 kg (154 lb) person:

• **HIIT (30 min):** 250–400 kcal
• **Strength training (30 min):** 150–250 kcal
• **Dance cardio (30 min):** 200–350 kcal
• **Yoga / Pilates (30 min):** 100–200 kcal
• **Walking / Low impact (30 min):** 100–180 kcal

How to maximise calorie burn at home

Focus on compound movements, minimise rest periods, and choose formats that keep your heart rate elevated. Intensity matters more than duration.

What we recommend

Do not obsess over exact numbers. Consistency beats optimisation. Pick workouts you enjoy and can repeat three to five times per week.