How Many Kilojoules Are You Burning?
Ever wondered which activities actually burn the most kilojoules, and why exercise matters so much for weight loss? Spoiler: it’s not just about what happens during the workout itself.
Let’s break it down in a way that feels simple, motivating, and totally doable.
🔥 Why Exercise Matters (Beyond the Kilojoules)
Yes, you burn energy while you’re exercising, but the real magic happens after your workout.
- When you exercise regularly, you increase your muscle percentage.
- Muscle cells use fat as their preferred energy source.
- So the more muscle you have, the more fat your body burns — even while you’re resting, reading, or sipping your morning coffee.
This is why strength training is such a powerful partner to cardio. It turns your body into a 24-hour fat‑burning machine.
📊 How Many Kilojoules Do You Burn?
(For a 70 kg person)
These numbers are approximate, but they give you a great sense of how different activities compare:
| Activity | kJ per hour | kJ per minute |
|---|---|---|
| HIIT (High Intensity Interval Training) | 3780 | 63 |
| Skipping | 3100 | 52 |
| Jogging @ 9 km/h | 3000 | 50 |
| Swimming @ 45 m/min | 2000 | 33 |
| Brisk walking @ 7.5 km/h | 1800 | 30 |
| Cycling @ 20 km/h | 1700 | 28 |
| Tennis (singles) | 1700 | 28 |
👉 Remember: The more you weigh, the more kilojoules you burn doing the same activity. A 50 kg person will burn less; an 80 kg person will burn more.
🎯 Your Weight‑Loss Goal: What It Takes
To lose ½ kg per week, you need to burn roughly 15 000 kJ more than usual.
You can do this by:
- Increasing the duration of your workouts
- Increasing the intensity
- Adding strength training to boost your resting metabolism
- Mixing up your routine to keep your body guessing (and your mind excited!)
💪 Variety = Better Results
For the best weight‑loss results, your weekly plan should include:
- Cardio (walking, jogging, cycling, swimming)
- Strength training (to build fat‑burning muscle)
- HIIT (for maximum burn in minimum time)
Strength training is especially powerful because your body continues burning fat long after you’ve finished your session.
🌟 Want a Done‑For‑You Workout Plan?
Creating your own balanced, effective routine can feel overwhelming — which is exactly why I put together my Kickstart e‑book. It’s designed to take the guesswork out of weight loss, toning, and healthy eating, so you can simply follow the plan and feel your body transform.
Here’s what you get inside:
- A complete 21‑day weight‑loss and toning workout plan Progress from beginner to intermediate and then advanced, repeating the program as many times as you like.
- Videos, photos, and clear step‑by‑step descriptions So you always know exactly what to do and how to do it safely.
- Two full 21‑day eating plans Choose between the Low GI Low Fat meal plan or the Keto/Banting meal plan — both delicious, balanced, and easy to follow.
- Simple, tasty recipes Every meal plan comes with recipes that are quick, flavourful, and family‑friendly.
- A gentle detox plan Perfect for resetting your system and boosting your results.
France Country & Castle WALK
A 6-Day Walk in the France Countryside
Imagine…
- Waking up in a charming French village
- Walking through vineyards, forests, and ancient stone paths
- Sharing long lunches, laughter, and wine with a small group of wonderful women
- Feeling strong, alive, and deeply connected to yourself again
If your heart is craving adventure, beauty, and a little magic — this is your sign.
