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Calories Burned Effective Exercises to Break a Weight Loss Plateau

Updated Feb 23, 2026

770
cal/hour
for vigorous running (70kg person)
High-Intensity Interval Training (HIIT)Calorie burn (30 min): 350 cal, Calorie burn (1 hr): 700 cal, Intensity: Very High, Muscles: Full Body, MET: 10
Strength Training (Vigorous, Compound Lifts)Calorie burn (30 min): 210 cal, Calorie burn (1 hr): 420 cal, Intensity: High, Muscles: Full Body (e.g., Squats, Deadlifts, Presses), MET: 6
Running (Vigorous, ~8 mph / 13 km/h)Calorie burn (30 min): 385 cal, Calorie burn (1 hr): 770 cal, Intensity: Very High, Muscles: Quads, Hamstrings, Glutes, Calves, Core, MET: 11
Rowing (Vigorous)Calorie burn (30 min): 350 cal, Calorie burn (1 hr): 700 cal, Intensity: High, Muscles: Legs, Back, Core, Shoulders, Arms, MET: 10

Is Effective Exercises to Break a Weight Loss Plateau Effective for Weight Loss?

Breaking a weight loss plateau often requires a metabolic shock and increased energy expenditure. Exercises like HIIT, vigorous strength training, and sustained high-intensity cardio effectively achieve this by maximizing calorie burn, building lean muscle mass (which boosts resting metabolism), and eliciting a significant EPOC (Excess Post-exercise Oxygen Consumption) effect.

AI Coach Tip

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