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Calisthenics. Just 15 minutes of doing sit-ups, jumping jacks, knee lifts, lunges, and squats can burn approximately 137 calories. Again, during commercials while watching television would be a great time, but you can do them anywhere you can find some privacy, even while on breaks at work. See: Back to BasicsâEasy Exercise Routines.
The calorie burning chart below details how many calories you burn per hour doing various activities. Since 3500 calories equal 1 pound of fat, you need to burn 3500 more calories than you take in to lose a pound. [1].Health experts classify â healthy weight loss â as 1-2 pounds per week.ote that this table gives estimates for a 155 pound person. The actual number of calories you burn may be slightly higher or lower, depending on your body composition and activity level). But, this calorie burning chart will give you a good general idea of how many calories you can expect to burn.