Running
Cardio
Intermediate
Strengthens cardiovascular health and increases calorie burn.
30
min
330
kcal
8.00
MET
Calorie Calculator
Calculate calories burned based on your weight and duration
kg
min
280
Calories Burned
60 kg
240
70 kg
280
80 kg
320
90 kg
360
Target Muscles
bacaklar
kalp
karın
How to Do
1. Choose quality running shoes that fit your feet properly.
2. Start with a light warm-up - 5 minutes of walking.
3. Upright posture: shoulders relaxed, eyes forward.
4. Run with short strides, feet at hip level.
5. Arms swing naturally at 90-degree angle.
6. Breathe in through nose, out through mouth.
7. Start at a slow pace, gradually increase distance and speed.
8. Cool down and stretch after each run.
2. Start with a light warm-up - 5 minutes of walking.
3. Upright posture: shoulders relaxed, eyes forward.
4. Run with short strides, feet at hip level.
5. Arms swing naturally at 90-degree angle.
6. Breathe in through nose, out through mouth.
7. Start at a slow pace, gradually increase distance and speed.
8. Cool down and stretch after each run.
Benefits
• Significantly increases cardiovascular endurance
• Provides high calorie burn
• Strengthens leg and core muscles
• Improves mental health, releases endorphins
• Increases bone density
• Speeds up metabolism
• Improves sleep quality
• Provides high calorie burn
• Strengthens leg and core muscles
• Improves mental health, releases endorphins
• Increases bone density
• Speeds up metabolism
• Improves sleep quality
About MET Value
MET (Metabolic Equivalent) is a measure that expresses the energy cost of an activity relative to resting energy expenditure.
Formula: Calories = MET × Weight (kg) × Duration (hours)