Calories & Weight Loss

One Surya Namaskar round typically burns about 3–6 calories for most adults, depending on pace, time per round, and body weight.

Horseback riding typically burns about 100–400 calories in 30 minutes, depending on pace, terrain, and rider body weight.

Thirty minutes of Zumba typically burns ~210–330 calories; lighter movers see less, higher-intensity, heavier bodies can reach ~285–450.

A typical 55-minute BODYPUMP class burns roughly 300–600 calories, driven by body weight, bar load, tempo, and breaks.

Standing burns about 90–135 calories per hour for a 155-lb adult (≈1.3–2.0 METs); higher body weight and light tasks bump that number.

Hula hooping burns roughly 170–250 calories in 30 minutes for most adults; body weight, pace, and hoop style shift the total.

A full 18-hole round in golf burns roughly 800–1,500 calories, from riding a cart to walking and carrying; weight, terrain, and pace change the total.

A standard push-up burns roughly 0.4–0.8 calories per rep (about 6–12 per minute), depending on body weight, tempo, and form.

For a 15-minute HIIT workout, most people burn about 120–220 calories, scaling with body weight, intensity, moves, and work-to-rest ratios.

Most 21 Day Fix workouts burn 200–520 calories in 30 minutes, shaped by body weight, workout type, and how you push.