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Which Exercises Burn The Most Kilojoules?
Which Exercises Burn The Most Kilojoules?
10 Jun 2024

Some exercises burn more kilojoules than others. Here’s how to maximise your payoff per the minutes you get moving!

Whether you're looking to tone up or enjoy lower life insurance premiums (more on that in a bit!), knowing which exercises get a gold medal for burning the most kilojoules can feel like a secret weapon. Not only will you be able to get more bang for your buck in the gym but, if your goal is to lose weight, you can lean into kilojoule-torching exercises to help you do it fast.

Pound the pavement

Many runners will be quick to tell you that it’s a great way to clear the mind, but it’s also a superstar at torching kilojoules! Factors like your weight, speed and intensity will affect the number of kilojoules you burn but, on average, a person weighing 70kg can burn around 2 000 to 2 500 kilojoules with 30 minutes of running at a moderate pace. The same person jogging for 30 minutes could expect to burn between 1 200 to 2 000 kilojoules.

If you’d like to safely transition from going slow to running, start with a consistent walking routine, aiming for at least 30 minutes of brisk walking most days of the week. Once you’re comfortable, introduce short intervals of jogging, gradually increasing the jogging duration as your stamina improves. Before you know it, you’ll be on your way to running!

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Get on your bike

Whether you're cruising down a pretty path or pedalling away in a spin class, cycling is a fantastic way to burn kilojoules while giving your heart a healthy workout. For instance, a person weighing around 70kg cycling at a moderate intensity (around 20 kilometres per hour) will typically burn around 1 600 kilojoules in just 30 minutes. 

Heavier individuals or those cycling at a higher intensity or speed will burn more kilojoules, while lighter individuals or those cycling at a lower intensity will burn fewer. In short, cycling is an excellent choice for those looking to rev up their metabolism and enjoy the ride to better health.


Dive right in!

Looking for a full-body workout that’s easy on the joints yet super effective at burning kilojoules? Dive into the pool! Depending on your weight and how hard you're pushing yourself, you can splash away between 1 000 to 2 500 kilojoules in just 30 minutes by swimming laps and putting in a moderate effort. Just remember that your stroke will have an impact on energy expenditure. Breaststroke or freestyle, for example, will burn fewer kilojoules than a more vigorous stroke like butterfly.

Aside from engaging almost every major muscle group, regular swimming can help lower your blood pressure and reduce your risk of cardiovascular diseases.

Feel the burn – and lower your BMI!

While all of these exercises can supercharge your body’s kilojoule-burning ability, remember that a balanced diet is just as important for weight management and overall health. By looking after both, you’ll be rewarded with a healthy body mass index (BMI) and that goes a long way to reducing your risk of health conditions like heart disease and diabetes. Better yet, it can also save you money!

Most insurers, including MiWayLife, use your BMI as a factor when determining your life insurance premiums. Keeping yours in check could mean lower life insurance premiums and more peace of mind for you and your loved ones. To figure out your BMI, use our handy BMI Calculator. And while you’re at it, why not get a quick life insurance quote? We’re looking forward to surprising you with our affordable premiums.


Did You Know:

You can now take out life cover with us online in a few simple steps. No calls and no agents! Make sure to take care of those you love today by buying MiWayLife cover online.



Need more information on MiWayLife? Read about our life insurance product, or get a life insurance quote in 30 seconds. Alternatively, call us on 0860 64 54 33 .
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