If you're hot and thirsty after a 20-minute run in summer heat, it's easy to guzzle that 130 calories Gatorade bottle in 20 seconds, in which case the caloric expenditure and the caloric intake are probably a wash.
From a weight-loss perspective, you would have been better off sitting on the sofa knitting.
There's some confusion about whether it is exercise — sweaty, exhausting, hunger-producing bursts of activity done exclusively to benefit our health — that leads to all these benefits or something far simpler: regularly moving during our waking hours. We all need to move more.
Very frequent, low-level physical activity — the kind humans did for tens of thousands of years before the leaf blower was invented — may actually work better for us than the occasional bouts of exercise you get as a gym rat.
You cannot sit still all day long and then have 30 minutes of exercise without producing stress on the muscles, The muscles will ache, and you may not want to move after. It would be better to distribute the movements throughout the day.
In short, it's what you eat, not how hard you try to work it off, that matters more in losing weight. You should exercise to improve your health, but be warned: fiery spurts of vigorous exercise could lead to weight gain.
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