Calories & Weight Loss

Fifteen minutes of Pilates burns ~30–70 calories for most adults; lighter mat work sits near 30–40, while stronger sessions can reach 60–100+.

Fifteen minutes of jumping jacks burns about 105–210 calories for 50–100 kg bodies at a vigorous 8.0 MET pace.

At a steady pace, 15 minutes of hula hooping burns about 85–130 calories, averaging ~105 kcal for most adults.

Most people burn about 110–240 calories in 15 minutes of HIIT, depending on body weight and how hard you go.

In 15 minutes of boxing, a 70 kg person burns about 110–165 kcal on bag work or sparring, and up to ~225 kcal during hard in-ring rounds.

In 15 minutes of biking, most adults burn about 55–255 calories, depending on body weight and speed; racing efforts can climb higher.

Most people burn about 45–180 calories in 15 minutes of dancing, based on body weight and how hard the routine feels.

In 15 minutes of aerobics, most adults burn about 80–180 calories, depending on body weight and workout intensity.

Most adults burn about 80–110 calories in 15 minutes of dry sauna time, with larger bodies or back-to-back rounds reaching roughly 120–180.

A 15-minute Pilates session burns about 30–70 calories for most adults; heavier bodies and quick reformer sets can approach 90.