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Note: This chart is based on a 150-pound woman.

Men and women weighing over 150 pounds


will burn more calories during the same activities, and those that weigh less will burn less.

CALS BURNED IN 30
HIGH BURN ACTIVITIES
MIN.
aerobics: low impact 170
aerobics: high impact 238
elliptical trainer: general 213
calisthenics: vigorous, jumping jacks, push-ups, sit-
272
ups, pullups
weight lifting: light/moderate 108
weight lifting: vigorous 207
running: 6.7 mph (9 min/mile) 374
walk: 4 mph (15 min/mi) 170
stretching: mild, hatha yoga 85
ice skating: moderate intensity 238
sledding, toboggan, bobsled 238
skiing/snowboarding: downhill, moderate effort 204
operating a snow blower: walking 153
shoveling snow: by hand 238
vacuuming 119
cleaning house: general, light 87
decorating Christmas tree 85
food shopping: with cart 78
christmas shopping 78
playing w/kids: moderate effort 153
baking and food preparation 136
Unloading car 102
LOW BURN ACTIVITIES CALS BURNED IN 30 MIN.
reading: sitting 44
standing in line: light, holding items 68
sitting, watching TV 34
writing Christmas cards 61
wrapping gifts 51
socializing, standing 61
playing cards 51

Source: http://www.caloriesperhour.com

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