Burning calories through exercise is an important part of maintaining a healthy weight and lifestyle. Knowing how long it takes to burn off calories from food can help motivate you to get moving. This article will explore how many minutes of various exercises it takes to burn approximately 250 calories.
How Many Calories Are In 250 Calories Worth Of Food?
To start, let’s look at examples of foods containing roughly 250 calories:
- 1 cup of ice cream – 245 calories
- 1 slice of pepperoni pizza – 250 calories
- 1 cup of soda – 250 calories
- 1 cup of fruit yogurt – 250 calories
- 2 chocolate chip cookies – 260 calories
As you can see, just a single serving of many common foods can add up to around 250 calories. Knowing how long it takes to burn off those calories through exercise puts the calories you consume in perspective.
How Many Minutes Of Exercise Does It Take To Burn 250 Calories?
The time it takes to burn 250 calories varies significantly based on your weight and exercise intensity. Here is an estimate of how many minutes it would take a 155 lb (70 kg) person to burn approximately 250 calories doing various exercises:
Walking (3 mph pace)
- 60 minutes
Going for a brisk 60 minute walk is an easy way to burn 250 calories. Walking doesn’t burn as many calories per minute as more intense exercise, but it is accessible and sustainable over longer periods.
Jogging (5 mph pace)
- 36 minutes
Jogging is a moderate intensity exercise that burns calories efficiently. A person weighing 155 lbs would need to jog for 36 minutes to burn 250 calories.
Running (6 mph pace)
- 30 minutes
Running at a quick 6 mph pace burns even more calories per minute. 30 minutes of steady running is enough time for a 155 lb person to burn off 250 calories.
Elliptical
- 30 minutes
Using an elliptical trainer vigorously for 30 minutes can burn 250 calories for someone weighing 155 lbs. Ellipticals provide a solid cardio workout similar to running.
Cycling (12-14 mph pace)
- 30 minutes
Biking at 12-14 mph is an intense cycling pace. A 155 lb cyclist would burn 250 calories in 30 minutes cycling at this brisk speed.
Swimming Laps
- 30 minutes
Swimming at a moderate pace continuously for 30 minutes will burn around 250 calories for a 155 lb person. Swimming laps is a great full body workout.
HIIT Workout
- 20-25 minutes
HIIT (high intensity interval training) workouts alternate quick bursts of intense exercise with rest periods. These short, explosive workouts can burn 250 calories in just 20-25 minutes.
How Other Factors Affect Calorie Burn
While the estimates above provide a general guideline, several factors can affect the number of calories burned during exercise including:
Intensity Level
Higher intensity exercise burns more calories per minute. Intervals of high intensity even briefly during workouts increases overall calories burned.
Body Weight
Heavier individuals burn more calories per minute during exercise. Larger bodies require more energy exertion to move.
Fitness Level
Those more physically fit tend to burn more calories during exercise. Improved cardiovascular fitness increases metabolism.
Age
Calorie burn declines with age as metabolism naturally slows over time. Younger adults tend to burn more during exercise than older adults.
Fat Free Mass
Muscle tissue burns more calories than fat at rest and during exercise. Those with more lean muscle mass burn calories more efficiently.
Strategies To Burn 250 Calories Through Exercise
Here are some practical tips to burn 250 calories through exercise based on your fitness level:
For Beginners
- Go for a brisk 60 minute walk outside or on a treadmill
- Swim laps leisurely for 45-50 minutes
- Take a beginner cardio workout class for 45 minutes
- Ride a bike slowly for 45-50 minutes on flat terrain
For Intermediate Exercisers
- Jog for 30 minutes at a moderate 5-6 mph pace
- Take a faster paced cycling class for 30 minutes
- Use an elliptical trainer vigorously for 30 minutes
- Swim laps at a moderate pace for 30-35 minutes
For Advanced Exercisers
- Go for a 25-30 minute run at a brisk 7-8 mph pace
- Ride a bike fast for 25-30 minutes, cycling 13-15 mph
- Take a HIIT workout class for 20-25 minutes
- Swim laps at an intense pace for 25-30 minutes
How To Burn 250 Calories In 30 Minutes Or Less
If your goal is to burn 250 calories in 30 minutes or less, here are some vigorous exercises to try:
Running
Running at a pace of 6 mph or faster for 30 minutes burns 250+ calories for most people. Challenge yourself to run intervals, hills, or fartleks.
Cycling
Bike riding at vigorous speeds of around 15-16+ mph will incinerate 250 calories in just 30 minutes. Cycle intervals or hills to spike your calorie burn.
Jumping Rope
Jumping rope at a moderate pace burns about 300 calories in 30 minutes for a 155 lb person. Jump rope HIIT workouts maximize calorie burn.
HIIT Workouts
High intensity interval training workouts like bootcamp, cycling, or circuit training burn big calories through their intense intervals.
Swimming Laps
Swim laps vigorously using fast strokes like butterfly or breaststroke to burn 250 calories in 30 minutes in the pool.
How Long You’d Need To Exercise To Burn Off Popular Foods
Looking at how long it takes to burn calories from specific foods can really put calorie intake in perspective. Here’s approximately how many minutes you’d need to exercise to burn off the calories from some common foods:
| Food | Calories | Exercise Time Needed to Burn Calories |
|---|---|---|
| Medium fries | 380 calories | 60 minutes walking |
| 1 slice of pizza | 250 calories | 36 minutes jogging |
| Medium vanilla latte | 190 calories | 28 minutes elliptical |
| 1 cup ice cream | 245 calories | 35 minutes cycling |
| Blueberry muffin | 350 calories | 50 minutes swimming |
As shown, burning off just one high calorie treat like muffin or milkshake can require 30-60+ minutes of exercise for an average adult.
The Takeaway
Burning 250 calories through exercise typically takes 30-60 minutes depending on your weight, fitness level, and exercise intensity. High intensity exercise like running, cycling, swimming, and HIIT workouts can all burn 250 calories in 30 minutes or less for most people.
Knowing approximately how many minutes of exercise it takes to burn off calories from food can provide perspective and motivation to get moving. Aim for 150-250 minutes of moderate exercise per week, or 75-150 minutes of vigorous exercise, to maintain good health and fitness.
