Exercise & Fitness

For 20 minutes of cardio, most people burn ~120–280 kcal, depending on body weight and effort; vigorous intervals can reach 300+ kcal.

Twenty minutes burns about 100–300 calories, depending on body weight and exercise intensity.

A 20-minute workout usually burns about 60–250 calories, depending on body weight and intensity.

A 20-minute walk burns about 60–150 calories for most adults, from easy 2 mph to brisk 4 mph, with weight and grade driving the spread.

A 20-minute walk burns roughly 50–130 calories depending on body weight, pace, and terrain.

A 3-hour walk typically burns about 600–1,400 calories depending on pace, body weight, terrain, and whether you carry extra load.

Two hours of walking burns roughly 380–900 calories—pace, body weight, incline, and surface change the total.

Most adults do well aiming for 200–500 workout calories; the right target depends on body weight, time, intensity, and training goals.

Climbing stairs burns roughly 7–13 kcal per minute for a 70-kg person, or about 75–135 kcal per 10 minutes depending on pace.

A 30-minute CrossFit workout burns about 180–360 calories for most adults; body weight, movements, and pacing swing the total.