|
Calories burned in 30-minute activities
|
Gym Activities |
125-pound person |
155-pound person |
185-pound person |
Weight Lifting: general |
90 |
112 |
133 |
Aerobics: water |
120 |
149 |
178 |
Stretching, Hatha Yoga |
120 |
149 |
178 |
Calisthenics: moderate |
135 |
167 |
200 |
Riders: general (ie., HealthRider) |
150 |
186 |
222 |
Aerobics: low impact |
165 |
205 |
244 |
Stair Step Machine: general |
180 |
223 |
266 |
Teaching aerobics |
180 |
223 |
266 |
Weight Lifting: vigorous |
180 |
223 |
266 |
Aerobics, Step: low impact |
210 |
260 |
311 |
Aerobics: high impact |
210 |
260 |
311 |
Bicycling, Stationary: moderate |
210 |
260 |
311 |
Rowing, Stationary: moderate |
210 |
260 |
311 |
Calisthenics: vigorous |
240 |
298 |
355 |
Circuit Training: general |
240 |
298 |
355 |
Rowing, Stationary: vigorous |
255 |
316 |
377 |
Elliptical Trainer: general |
270 |
335 |
400 |
Ski Machine: general |
285 |
353 |
422 |
Aerobics, Step: high impact |
300 |
372 |
444 |
Bicycling, Stationary: vigorous |
315 |
391 |
466 |
|
|
|
|
Training and Sport Activities |
|
|
|
Billiards |
75 |
93 |
111 |
Bowling |
90 |
112 |
133 |
Dancing: slow, waltz, foxtrot |
90 |
112 |
133 |
Frisbee |
90 |
112 |
133 |
Volleyball: non-competitive, general play |
90 |
112 |
133 |
Water Volleyball |
90 |
112 |
133 |
Archery: non-hunting |
105 |
130 |
155 |
Golf: using cart |
105 |
130 |
155 |
Hang Gliding |
105 |
130 |
155 |
Curling |
120 |
149 |
178 |
Gymnastics: general |
120 |
149 |
178 |
Horseback Riding: general |
120 |
149 |
178 |
Tai Chi |
120 |
149 |
178 |
Volleyball: competitive, gymnasium play |
120 |
149 |
178 |
Walking: 3.5 mph (17 min/mi) |
120 |
149 |
178 |
Badminton: general |
135 |
167 |
200 |
Walking: 4 mph (15 min/mi) |
135 |
167 |
200 |
Kayaking |
150 |
186 |
222 |
Skateboarding |
150 |
186 |
222 |
Snorkeling |
150 |
186 |
222 |
Softball: general play |
150 |
186 |
222 |
Walking: 4.5 mph (13 min/mi) |
150 |
186 |
222 |
Whitewater: rafting, kayaking |
150 |
186 |
222 |
Dancing: disco, ballroom, square |
165 |
205 |
244 |
Golf: carrying clubs |
165 |
205 |
244 |
Dancing: Fast, ballet, twist |
180 |
223 |
266 |
Fencing |
180 |
223 |
266 |
Hiking: cross-country |
180 |
223 |
266 |
Skiing: downhill |
180 |
223 |
266 |
Swimming: general |
180 |
223 |
266 |
Walk/Jog: jog <10 min.="" td="">
| 180 |
223 |
266 |
10>
Water Skiing |
180 |
223 |
266 |
Wrestling |
180 |
223 |
266 |
Basketball: wheelchair |
195 |
242 |
289 |
Race Walking |
195 |
242 |
289 |
Ice Skating: general |
210 |
260 |
311 |
Racquetball: casual, general |
210 |
260 |
311 |
Rollerblade Skating |
210 |
260 |
311 |
Scuba or skin diving |
210 |
260 |
311 |
Sledding, luge, toboggan |
210 |
260 |
311 |
Soccer: general |
210 |
260 |
311 |
Tennis: general |
210 |
260 |
311 |
Basketball: playing a game |
240 |
298 |
355 |
Bicycling: 12-13.9 mph |
240 |
298 |
355 |
Football: touch, flag, general |
240 |
298 |
355 |
Hockey: field & ice |
240 |
298 |
355 |
Rock Climbing: rappelling |
240 |
298 |
355 |
Running: 5 mph (12 min/mile) |
240 |
298 |
355 |
Running: pushing wheelchair, marathon wheeling |
240 |
298 |
355 |
Skiing: cross-country |
240 |
298 |
355 |
Snow Shoeing |
240 |
298 |
355 |
Swimming: backstroke |
240 |
298 |
355 |
Volleyball: beach |
240 |
298 |
355 |
Bicycling: BMX or mountain |
255 |
316 |
377 |
Boxing: sparring |
270 |
335 |
400 |
Football: competitive |
270 |
335 |
400 |
Orienteering |
270 |
335 |
400 |
Running: 5.2 mph (11.5 min/mile) |
270 |
335 |
400 |
Running: cross-country |
270 |
335 |
400 |
Bicycling: 14-15.9 mph |
300 |
372 |
444 |
Martial Arts: judo, karate, kickbox |
300 |
372 |
444 |
Racquetball: competitive |
300 |
372 |
444 |
Rope Jumping |
300 |
372 |
444 |
Running: 6 mph (10 min/mile) |
300 |
372 |
444 |
Swimming: breaststroke |
300 |
372 |
444 |
Swimming: laps, vigorous |
300 |
372 |
444 |
Swimming: treading, vigorous |
300 |
372 |
444 |
Water Polo |
300 |
372 |
444 |
Rock Climbing: ascending |
330 |
409 |
488 |
Running: 6.7 mph (9 min/mile) |
330 |
409 |
488 |
Swimming: butterfly |
330 |
409 |
488 |
Swimming: crawl |
330 |
409 |
488 |
Bicycling: 16-19 mph |
360 |
446 |
533 |
Handball: general |
360 |
446 |
533 |
Running: 7.5 mph (8 min/mile) |
375 |
465 |
555 |
Running: 8.6 mph (7 min/mile) |
435 |
539 |
644 |
Bicycling: > 20 mph |
495 |
614 |
733 |
Running: 10 mph (6 min/mile) |
495 |
614 |
733 |
|
|
|
|
Outdoor Activities |
|
|
|
Planting seedlings, shrubs |
120 |
149 |
178 |
Raking Lawn |
120 |
149 |
178 |
Sacking grass or leaves |
120 |
149 |
178 |
Gardening: general |
135 |
167 |
200 |
Mowing Lawn: push, power |
135 |
167 |
200 |
Operate Snow Blower: walking |
135 |
167 |
200 |
Plant trees |
135 |
167 |
200 |
Gardening: weeding |
139 |
172 |
205 |
Carrying & stacking wood |
150 |
186 |
222 |
Digging, spading dirt |
150 |
186 |
222 |
Laying sod / crushed rock |
150 |
186 |
222 |
Mowing Lawn: push, hand |
165 |
205 |
244 |
Chopping & splitting wood |
180 |
223 |
266 |
Shoveling Snow: by hand |
180 |
223 |
266 |
|
|
|
|
Home & Daily Life Activities |
|
|
|
Sleeping |
19 |
23 |
28 |
Watching TV |
23 |
28 |
33 |
Reading: sitting |
34 |
42 |
50 |
Standing in line |
38 |
47 |
56 |
Cooking |
75 |
93 |
111 |
Child-care: bathing, feeding, etc. |
105 |
130 |
155 |
Food Shopping: with cart |
105 |
130 |
155 |
Moving: unpacking |
105 |
130 |
155 |
Playing w/kids: moderate effort |
120 |
149 |
178 |
Heavy Cleaning: wash car, windows |
135 |
167 |
200 |
Child games: hop-scotch, jacks, etc. |
150 |
186 |
222 |
Playing w/kids: vigorous effort |
150 |
186 |
222 |
Moving: household furniture |
180 |
223 |
266 |
Moving: carrying boxes |
210 |
260 |
311 |
|
|
|
|
Home Repair |
|
|
|
Auto Repair |
90 |
112 |
133 |
Wiring and Plumbing |
90 |
112 |
133 |
Carpentry: refinish furniture |
135 |
167 |
200 |
Lay or remove carpet/tile |
135 |
167 |
200 |
Paint, paper, remodel: inside |
135 |
167 |
200 |
Cleaning rain gutters |
150 |
186 |
222 |
Hanging storm windows |
150 |
186 |
222 |
Paint house: outside |
150 |
186 |
222 |
Carpentry: outside |
180 |
223 |
266 |
Roofing |
180 |
223 |
266 |
|
|
|
|
Occupational Activities |
|
|
|
Computer Work |
41 |
51 |
61 |
Light Office Work |
45 |
56 |
67 |
Sitting in Meetings |
49 |
60 |
72 |
Desk Work |
53 |
65 |
78 |
Sitting in Class |
53 |
65 |
78 |
Truck Driving: sitting |
60 |
74 |
89 |
Bartending/Server |
75 |
93 |
111 |
Heavy Equip. Operator |
75 |
93 |
111 |
Police Officer |
75 |
93 |
111 |
Theater Work |
90 |
112 |
133 |
Welding |
90 |
112 |
133 |
Carpentry Work |
105 |
130 |
155 |
Coaching Sports |
120 |
149 |
178 |
Masseur, standing |
120 |
149 |
178 |
Construction, general |
165 |
205 |
244 |
Coal Mining |
180 |
223 |
266 |
Horse Grooming |
180 |
223 |
266 |
Masonry |
210 |
260 |
311 |
Forestry, general |
240 |
298 |
355 |
Heavy Tools, not power |
240 |
298 |
355 |
Steel Mill: general |
240 |
298 |
355 |
Firefighting |
360 |
446 |
533 |