Calories & Weight Loss

In 20 minutes on a StairMaster, most people burn about 120–200 calories; heavier body weight and higher levels push the burn higher.

Most people burn about 120–170 calories in 20 minutes on a stair climber; hard intervals can reach ~220 calories at higher step rates.

In 20 minutes of yoga, a 155-lb person burns roughly 55–95 calories, from gentle Hatha to faster power or hot flow.

In 20 minutes, most workouts burn roughly 70–300 calories, rising with body weight and intensity.

Twenty minutes of Zumba typically burns about 95–235 calories, with most people landing near 150–200 based on pace and body weight.

Most lifters burn about 60–170 calories in 20 minutes of weight lifting, depending on body weight and how hard the sets run.

Twenty minutes of Tabata typically burns about 180–360 calories, depending on body weight, move selection, and how hard each 20-second burst feels.

For 20 minutes of stretching, most adults burn about 35–120 calories, with lighter holds on the low end and steady yoga flows on the high end.

Most adults burn about 60–180 calories in 20 minutes of strength training, depending on body weight and session intensity.

In 20 minutes of spinning, a 155-lb rider burns about 140–310 calories, depending on effort; lighter riders burn less, heavier riders more.