Gym session energy

Add the weights and cardio parts of your session and see the energy for the whole visit.

Your details

A 1 hr gym session

349 kcal

weights plus cardio, roughly

Weights, 40 min at 5 METs233 kcal
Cross trainer, moderate, 20 min116 kcal
Activity minutes for the week60

Machine displays often read high. Weights burn fewer calories in the moment than cardio but they are the only thing on this page that builds muscle and bone, and the CMO advice is strength work on 2 days a week.

Chest pain, feeling faint or unusual breathlessness when active: stop, and call 999 if it does not pass. If you have a heart condition or have been told to take care, check with your GP about harder exercise.

The working

40 minutes of weights, 20 on the cross trainer

Weights at 5.0 METs: 5.0 × 69.9 × 40 ÷ 60 = 233 kcal. Cross trainer at 5.0 METs for 20 minutes: 116 kcal. Together about 349 kcal, and 60 activity minutes.

Why lift anyway

Muscle and bone

The CMO guidelines ask for strength work on 2 days a week, on top of the 150 minutes, because muscle and bone strength protect you as you age. No cardio machine does that job.

Machine numbers

A pinch of salt

Cardio machine calorie readouts often run high, especially if they do not know your weight.

Read with care

What this cannot tell you

Rest between setsWeights minutes here include normal rests.
After burnExtra energy used after lifting is small.
ClassesUse the calories burned calculator for classes.

Questions

Common questions

How many calories does a gym session burn?

About 300 to 500 kcal an hour for most adults.

Do weights burn more than cardio?

Usually fewer in the moment, but they build muscle.

Should I do cardio before or after weights?

Do whichever matters more to you first.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.