How much does twenty minutes of strength training equal to running?

There is no absolutely unified conversion value. If you calculate it in two situations, just looking at the real-time calorie consumption during exercise, 20 minutes of medium-intensity large muscle group circuit training for an ordinary fitness person is almost equivalent to 20-30 minutes of jogging at a pace of 6-7 minutes.； If you include the excess oxygen consumption unique to strength training—that is, the extra calories your body consumes to repair muscles, metabolize waste products, and restore hormone levels after training, which can last up to 24 hours, then the total consumption is basically equivalent to jogging at the same pace for 40 minutes to an hour.

I just took a test last week. I practiced a cycle of kettlebell swings, squat jumps, and push-ups. 15 kettlebell swings, 12 squat jumps, and 10 push-ups were one set. I only rested for 45 seconds between groups. I finished 6 groups in 20 minutes. The real-time news that popped up on my sports watch The consumption was 187 kilocalories, which was almost the same as the 192 kilocalories I usually consume when running 3 kilometers (at a pace of 6:40, just over 20 minutes). However, before I went to bed that day, I saw that my resting consumption was 76 kilocalories higher than usual. The total consumption was almost half that of running 3 kilometers.

However, there are also many runners who have been practicing for many years who feel that this conversion has little reference value. After all, the two sports have completely different directions. Running focuses on improving cardiorespiratory capacity, while strength training focuses on muscle retention and growth. If you really want to separate consumption, there are too many variables. If you do a 20-minute strength training full of water strokes, five minutes of socializing between sets, and only train small muscle groups such as bicep curls, then you may not consume as much energy as a 10-minute brisk walk. I did this when I first entered the gym. I practiced for 20 minutes and took 15 minutes of photos, and I didn't even sweat a few drops. Saying it is worth running for half an hour is purely self-comfort.

I used to help a heavy friend make an introductory program. He weighed 180 pounds and his knees were in unbearable pain after running for 10 minutes. I arranged a 20-minute seated strength cycle for him, including seated leg press, lat pulldown, and seated chest press. I rested for 1 minute between groups. I felt no discomfort on the day after the training. I weighed myself the next day and lost 1.2 pounds, and my waistline shrank by 0.3 centimeters. It was much better than when he ran hard for half an hour and his knees were swollen and he couldn't walk downstairs the next day.

In fact, there is really no need to worry about conversion numbers. If you are in a hurry and want to find an efficient way to consume, it is more cost-effective to choose strength training with sufficient intensity. However, if you like the feeling of running and blowing in the evening breeze, there is no need to change training methods just for this consumption. The most cost-effective one is the one that suits you.