This is why you need to vary yoru exercise. To increase explosive sprinting you can still HIIT but to burn calories running half a mile every day is not doing much. 78 cals is not even a bar of chocolate.
For example I was out on my bike today for 3 hours doing about 65 miles. 1800 calories. You can vary your training. When you jog. Jog slower for an hour or so.
damn 3 hours? how can you stay on it that long. the longest i have done is an hour and thats with a liquid trainer an i went about 20 miles but i got sooooo bored.
And was that only 1800? at 20 miles an hour is about 150 calories every 10 minutes according to livestrong.com and from the Manuel that my dad got with it. (we both bike)
Im a Personal Trainer and fitness instructor, I cycle everywhere, Ive also got pretty bad knees so I use it to keep fit for rugby. When you get fitter you have to work harder to burn calories. If I did the same ride 5 years ago I would have burnt near on 3000. I tend to cycle 40 miles a day 6 times a week. For the last 10 miles its all up hill and interval sprints. Nothing like getting on your bike in the rain.
Why cant more people be like you, Our medical costs will drop because there will be less fat people haha.