Calories & Weight Loss

Ten minutes of stretching burns about 20–35 calories for many adults (2.3 METs); active yoga flows can reach ~30–50 calories.

A 10-minute swim burns 60–170 kcal for a 70 kg swimmer, from easy backstroke to fast butterfly; lighter or heavier bodies scale up or down.

Ten minutes on a trampoline burns about 55–90 kcal for a 50–70 kg adult, and ~90–145 kcal for 90 kg, at a moderate pace.

Ten minutes of trampolining burns about 50–125 calories for most adults, with body weight and bounce intensity setting the range.

For 10 minutes of weight lifting, most people burn about 35–80 calories, depending on body weight and effort (moderate vs vigorous).

Ten minutes of yoga burns about 25–80 calories—around 30–50 kcal with Hatha or steady vinyasa, and up to ~70–90 kcal with faster power-style flows.

For 10 minutes of Zumba, most people burn about 70–120 calories; lighter sessions can be ~40–65 and hard pushes up to ~140+, by body weight.

In 10 minutes on a StairMaster, most people burn about 60–120 calories; the exact burn depends on body weight and how hard you climb.

The range up top isn’t random. Energy cost shifts with body size and how hard you climb. A widely cited chart from Harvard Health lists stair step machine use

Ten minutes on a vibration plate typically burns about 40–90 calories for most adults, depending on intensity and body mass.