Calories burned by activity and weight, including walking, sports and each day household activities
While engaging in considered one of your favorite physical activities or exercises, you’ll have asked yourself, “How many calories do I burn doing this?” Well, you could find your answer here. The table below lists the calories burned for half-hour of dozens of activities listed by category (corresponding to gym activities, training and sports activities, home repairs, etc.). Activities and exercises include walking (casual, running, and the whole lot in between), swimming, jogging, yoga, and more.
Calories Burned in 30 Minutes of Activity
Gym activities
|
125 pound person
|
155 pound person
|
185 pound person
|
|
Weight lifting: normal 
|
90 |
108 |
126 |
|
Aerobics: Water |
120 |
144 |
168 |
|
Stretching, hatha yoga |
120 |
144 |
168 |
|
Calisthenics: Moderate |
135 |
162 |
189 |
|
Aerobics: Low impact |
165 |
198 |
231 |
|
Stair Step Machine: General |
180 |
216 |
252 |
|
Weight lifting: abundant |
180 |
216 |
252 |
|
Aerobics, Phase: Low Impact |
210 |
252 |
294 |
|
Aerobics: High impact |
210 |
252 |
294 |
|
Bicycling, stationary: Moderate |
210 |
252 |
294 |
|
Rowing, stationary: Moderate |
210 |
252 |
294 |
|
Calisthenics: Vigorous |
240 |
306 |
336 |
|
Circuit Training: General |
240 |
||
|
Rowing, stationary: vigorous |
255 |
369 |
440 |
|
Elliptical Trainer: General |
270 |
324 |
378 |
|
Ski Machine: General |
285 |
342 |
399 |
|
Aerobics, Step: High Impact |
300 |
360 |
420 |
|
Bicycling, stationary: vigorous |
315 |
278 |
441 |
Training and sports activities
|
||||
|
Bowling |
90 |
108 |
||
|
Dances: Slow, Waltz, Foxtrot |
90 |
108 |
125 |
|
|
Frisbee |
85 |
105 |
125 |
|
|
Volleyball: Non-competitive, casual sport |
90 |
108 |
126 |
|
|
Water volleyball |
90 |
108 |
126 |
|
|
Golf: Using a cart |
105 |
126 |
147 |
|
|
Gymnastics: General |
120 |
144 |
168 |
|
|
Equestrian: General |
57 |
70 |
84 |
|
|
Tai chi |
120 |
144 |
168 |
|
|
Volleyball: Competitive, gymnasium sport |
226 |
281 |
335 |
|
|
Walking: 3.5 miles per hour (17 minutes/mile) |
107 |
133 |
159 |
|
|
Badminton: General |
114 |
141 |
168 |
|
|
Walking: 4 miles per hour (quarter-hour per mile) |
135 |
175 |
189 |
|
|
Kayaking |
150 |
180 |
210 |
|
|
Skateboarding |
150 |
180 |
210 |
|
|
Softball: Common Sports |
141 |
180 |
210 |
|
|
White Water: Rafting, Kayaking |
150 |
180 |
210 |
|
|
Dance: Disco, Ballroom, Square |
165 |
198 |
231 |
|
|
Golf: Carry clubs |
165 |
198 |
231 |
|
|
Dance: Swift, Ballet, Turn |
180 |
216 |
252 |
|
|
Hiking: Cross Country |
170 |
216 |
252 |
|
|
Skiing: Downhill |
180 |
216 |
252 |
|
|
Swimming: General |
180 |
216 |
252 |
|
|
Walk/Jog: Walk <10 minutes. |
180 |
216 |
252 |
|
|
Water skiing |
180 |
216 |
252 |
|
|
the boat |
180 |
216 |
252 |
|
|
Basketball: Wheelchair |
195 |
234 |
273 |
|
|
Ice Skating: General |
210 |
252 |
294 |
|
|
Racquetball: casual, casual |
210 |
252 |
293 |
|
|
Rollerblading/skating (casual) |
311 |
386 |
461 |
|
|
Rollerblading/skating (fast) |
340 |
421 |
503 |
|
|
Scuba or skin diving |
210 |
252 |
294 |
|
|
Sledding, luge, tobogganing |
199 |
247 |
294 |
|
|
Soccer: General |
210 |
252 |
294 |
|
|
Tennis: General |
210 |
252 |
294 |
|
|
Basketball: Playing a game |
240 |
288 |
336 |
|
|
Cycling: 12-13.9 mph |
240 |
288 |
336 |
|
|
Football: touch, flag, general |
240 |
288 |
336 |
|
|
Hockey: Field and Ice |
240 |
288 |
336 |
|
|
Rock climbing: rappelling |
227 |
282 |
336 |
|
|
Running: 5 miles per hour (12 minutes per mile) |
240 |
288 |
336 |
|
|
Skiing: Cross Country |
198 |
246 |
293 |
|
|
Snowshoeing |
240 |
288 |
336 |
|
|
Volleyball: Beach |
240 |
288 |
336 |
|
|
Cycling: BMX or mountain |
255 |
306 |
357 |
|
|
Boxing: sparring |
270 |
324 |
378 |
|
|
Soccer: Competitive |
270 |
324 |
378 |
|
|
Running: Cross Country |
255 |
316 |
377 |
|
|
Cycling: 14-15.9 mph |
300 |
360 |
420 |
|
|
Martial Arts: Judo, Karate, Kickboxing |
300 |
360 |
420 |
|
|
Racquetball: Competitive |
300 |
360 |
420 |
|
|
Jumping Rope (Fast) |
340 |
421 |
503 |
|
|
Jumping Rope (Slow) |
226 |
281 |
335 |
|
|
Jog: 6 miles per hour (10 minutes per mile) |
495 |
360 |
420 |
|
|
Swimming: lap, vigorous |
300 |
360 |
420 |
|
|
Water polo |
300 |
360 |
420 |
|
|
Rock Climbing: Climbing |
226 |
281 |
335 |
|
|
Cycling: 16-19 mph |
360 |
432 |
504 |
|
|
Handball: General |
360 |
432 |
504 |
|
|
Running: 7.5 miles per hour (8 minutes per mile) |
375 |
450 |
525 |
|
|
Cycling: > 20 mph |
495 |
594 |
693 |
|
|
Running: 10 miles per hour (6 minutes per mile) |
453 |
562 |
671 |
|
Outdoor activities
|
|||
|
Raking lawn |
120 |
144 |
168 |
|
Horticulture: General |
135 |
162 |
189 |
|
Mowing the lawn: push, power |
135 |
162 |
189 |
|
Run the Snowblower: Walking |
135 |
162 |
189 |
|
Lifting and stacking wood |
142 |
176 |
210 |
|
Lawn mowing: push, hand |
165 |
198 |
231 |
|
Cutting and splitting wood |
180 |
216 |
252 |
|
Light Snow: By hand |
180 |
216 |
252 |
Household and activities of each day living
|
|||
|
is sleeping |
19 |
22 |
26 |
|
Reading: Sitting |
34 |
40 |
47 |
|
Standing in line. |
28 |
35 |
41 |
|
cooking |
57 |
70 |
84 |
|
Food shopping: With cart |
85 |
106 |
126 |
|
Playing with children: Moderate effort |
114 |
141 |
168 |
|
Heavy cleansing: automotive, window washing |
135 |
162 |
189 |
|
Paint, paper, remodeling: inside |
142 |
176 |
210 |
|
Moving: Household furniture |
170 |
211 |
252 |
|
Moving: Carrying boxes |
210 |
252 |
294 |
Sources:
ACE Fitness. Physical activity calorie counter.
Calorie Control Council Go ahead! Calculator.
University of Rochester Medical Center. Calorie Burn Rate Calculator
Harvard Heart Letter
No material on this site, no matter date, ought to be used as an alternative choice to direct medical advice out of your doctor or other qualified practitioner.