Calories Burned Aerobic dance wearing 10-15 lb weights
Aerobic dance wearing 10-15 lb weights (Compendium code 02007) is rated 10 MET. A 70 kg person burns about kcal in 30 minutes and kcal in an hour. Enter your own numbers below.
You burn
kcal
Calories burned aerobic dance wearing 10-15 lb weights by weight and time
| Weight | 10 min | 15 min | 20 min | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|---|---|---|
| 50 kg | 88 | 131 | 175 | 263 | 394 | 525 | 788 |
| 55 kg | 96 | 144 | 193 | 289 | 433 | 578 | 866 |
| 60 kg | 105 | 158 | 210 | 315 | 473 | 630 | 945 |
| 65 kg | 114 | 171 | 228 | 341 | 512 | 683 | 1024 |
| 70 kg | 123 | 184 | 245 | 368 | 551 | 735 | 1103 |
| 75 kg | 131 | 197 | 263 | 394 | 591 | 788 | 1181 |
| 80 kg | 140 | 210 | 280 | 420 | 630 | 840 | 1260 |
| 85 kg | 149 | 223 | 298 | 446 | 669 | 893 | 1339 |
| 90 kg | 158 | 236 | 315 | 473 | 709 | 945 | 1418 |
| 95 kg | 166 | 249 | 333 | 499 | 748 | 998 | 1496 |
| 100 kg | 175 | 263 | 350 | 525 | 788 | 1050 | 1575 |
| 110 kg | 193 | 289 | 385 | 578 | 866 | 1155 | 1733 |
| 120 kg | 210 | 315 | 420 | 630 | 945 | 1260 | 1890 |
To burn 250 kcal
at your weight
To burn 500 kcal
at your weight
To burn 1000 kcal
at your weight
How much is that in food?
30 minutes of aerobic dance wearing 10-15 lb weights at 70 kg (368 kcal) is roughly 3.9 bananas, 1.5 chocolate bars or 2.6 cans of regular cola. Exercise is a poor way to out-run a diet, but a reliable way to keep the weight off once it is gone.
Where aerobic dance wearing 10-15 lb weights fits in a plan
At 10 MET this counts as vigorous activity: 75 minutes a week meets the WHO minimum on its own. Pair it with two or three strength sessions a week to keep muscle while losing fat; the plan generator builds those around your equipment.
Frequently asked questions
How many calories does 30 minutes of Aerobic dance wearing 10-15 lb weights burn?
About 368 kcal for a 70 kg person, 473 kcal at 90 kg. Use the table for your weight.
How many calories does an hour of Aerobic dance wearing 10-15 lb weights burn?
Around 735 kcal at 70 kg. Aerobic dance wearing 10-15 lb weights is rated 10 MET (very vigorous intensity).
How long do I need to do Aerobic dance wearing 10-15 lb weights to burn 500 calories?
About 41 minutes at 70 kg, or 32 minutes at 90 kg.
How is this calculated?
kcal = MET × 3.5 × body weight (kg) ÷ 200 × minutes. MET values come from the Compendium of Physical Activities; Aerobic dance wearing 10-15 lb weights is 10 MET (Compendium code 02007).
Is Aerobic dance wearing 10-15 lb weights good for weight loss?
Any activity you do consistently helps. Pair it with a modest calorie deficit and strength training to keep muscle; see our deficit calculator for a realistic timeline.