Calories & Weight Loss

Most people burn roughly 120–340 calories in 20 minutes of indoor rowing, with body weight and effort deciding where you land.

About 25–70 calories for most adults in a single 20-minute dry sauna; bigger bodies and hotter rooms trend higher, repeat bouts push totals further.

A 20-minute StairMaster session burns roughly 140–260 calories for most adults, based on body weight and pace.

Twenty minutes of skipping burns about 210–350 calories at a steady pace for most adults, changing with body weight and effort.

A 20-minute shadow boxing session burns roughly 110–310 calories, from easy to all-out; a 150-lb person sees about 140–220.

Twenty minutes of kettlebells burns ~150–260 kcal at moderate–vigorous effort, and up to ~400 kcal with study-level snatch intervals.

At a vigorous pace, 20 minutes of jumping jacks burns ~180 kcal for 150 lb; expect ~70–300 kcal across common body weights and speeds.

A 20-minute HIIT workout typically burns about 140–300 calories for a 70-kg person, plus a small 6–15% after-burn from EPOC.

One 20-minute hula hoop session typically burns about 100–150 calories, rising with body weight, faster rhythm, and trick combinations.

A 70-kg swimmer burns about 130–252 calories in 20 minutes of breaststroke, from easy (5.3 MET) to hard effort (10.3 MET).