CALORIE BURN IN ACTIVITIES & SPORT

The table below lists the calories burned in 30 min by doing activities listed by category. In each category, activities are listed from least to most calories burned. (Source1: July 2004 issue, Harvard Heart Letter. http://www.health.harvard.edu/heart.) 57 kg (Cal) 70kg (Cal) 84kg (Cal) Gym Activities Weight Lifting: general Aerobics: water Stretching, Hatha Yoga Calisthenics: moderate Riders: general (ie., HealthRider) Aerobics: low impact Stair Step Machine: general Teaching aerobics Weight Lifting: vigorous Aerobics, Step: low impact Aerobics: high impact Bicycling, Stationery: moderate Rowing, Stationery: moderate Calisthenics: vigorous Circuit Training: general Rowing, Stationery: vigorous Elliptical Trainer: general Ski Machine: general Aerobics, Step: high impact Bicycling, Stationery: vigorous 90 120 120 135 150 165 180 180 180 210 210 210 210 240 240 255 270 285 300 315 112 149 149 167 186 205 223 223 223 260 260 260 260 298 298 316 335 353 372 391 133 178 178 200 222 244 266 266 266 311 311 311 311 355 355 377 400 422 444 466

Training and Sport Activities Billiards Bowling Dancing: slow, waltz, foxtrot 75 90 90 93 112 112 111 133 133

5 mph (13 min/mi) Whitewater: rafting. Water Skiing Wrestling Basketball: wheelchair Race Walking 90 90 90 105 105 105 120 120 120 120 120 120 135 135 150 150 150 150 150 150 165 165 180 180 180 180 180 180 180 180 195 195 112 112 112 130 130 130 149 149 149 149 149 149 167 167 186 186 186 186 186 186 205 205 223 223 223 223 223 223 223 223 242 242 133 133 133 155 155 155 178 178 178 178 178 178 200 200 222 222 222 222 222 222 244 244 266 266 266 266 266 266 266 266 289 289 . gymnasium play Walk: 3. twist Fencing Hiking: cross-country Skiing: downhill Swimming: general Walk/Jog: jog <10 min. general play Water Volleyball Archery: non-hunting Golf: using cart Hang Gliding Curling Gymnastics: general Horseback Riding: general Tai Chi Volleyball: competitive. ballroom. kayaking Dancing: disco.Frisbee Volleyball: non-competitive.5 mph (17 min/mi) Badminton: general Walk: 4 mph (15 min/mi) Kayaking Skateboarding Snorkeling Softball: general play Walk: 4. ballet. square Golf: carrying clubs Dancing: Fast.

5 min/mile) Running: cross-country Bicycling: 14-15. general Rollerblade Skating Scuba or skin diving Sledding.9 mph Martial Arts: judo. flag. kickbox Racquetball: competitive Rope Jumping Running: 6 mph (10 min/mile) Swimming: breaststroke Swimming: laps. general Hockey: field & ice Rock Climbing: rappelling Running: 5 mph (12 min/mile) 210 210 210 210 210 210 210 240 240 240 240 240 240 260 260 260 260 260 260 260 298 298 298 298 298 298 298 298 298 298 298 316 335 335 335 335 335 372 372 372 372 372 372 372 372 311 311 311 311 311 311 311 355 355 355 355 355 355 355 355 355 355 355 377 400 400 400 400 400 444 444 444 444 444 444 444 444 Running: pushing wheelchair. marathon wheeling 240 Skiing: cross-country Snow Shoeing Swimming: backstroke Volleyball: beach Bicycling: BMX or mountain Boxing: sparring Football: competitive Orienteering Running: 5. toboggan Soccer: general Tennis: general Basketball: playing a game Bicycling: 12-13. vigorous Swimming: treading.Ice Skating: general Racquetball: casual. karate.9 mph Football: touch. vigorous 240 240 240 240 255 270 270 270 270 270 300 300 300 300 300 300 300 300 . luge.2 mph (11.

shrubs Raking Lawn Sacking grass or leaves Gardening: general Mowing Lawn: push. spading dirt Laying sod / crushed rock Mowing Lawn: push. power Operate Snow Blower: walking Plant trees Gardening: weeding Carrying & stacking wood Digging.5 mph (8 min/mile) Running: 8. hand Chopping & splitting wood Shoveling Snow: by hand 120 120 120 135 135 135 135 139 150 150 150 165 180 180 149 149 149 167 167 167 167 172 186 186 186 205 223 223 178 178 178 200 200 200 200 205 222 222 222 244 266 266 Home & Daily Life Activities Sleeping Watching TV Reading: sitting 19 23 34 23 28 42 28 33 50 .6 mph (7 min/mile) Bicycling: > 20 mph Running: 10 mph (6 min/mile) 300 330 330 330 330 360 360 375 435 495 495 372 409 409 409 409 446 446 465 539 614 614 444 488 488 488 488 533 533 555 644 733 733 Outdoor Activities Planting seedlings.7 mph (9 min/mile) Swimming: butterfly Swimming: crawl Bicycling: 16-19 mph Handball: general Running: 7.Water Polo Rock Climbing: ascending Running: 6.

Playing w/kids: vigorous effort Moving: household furniture Moving: carrying boxes 38 75 105 105 105 120 135 150 150 180 210 47 93 130 130 130 149 167 186 186 223 260 56 111 155 155 155 178 200 222 222 266 311 Home Repair Auto Repair Wiring and Plumbing Carpentry: refinish furniture Lay or remove carpet/tile Paint. etc. jacks. feeding. remodel: inside Cleaning rain gutters Hanging storm windows Paint house: outside Carpentry: outside Roofing 90 90 135 135 135 150 150 150 180 180 112 112 167 167 167 186 186 186 223 223 133 133 200 200 200 222 222 222 266 266 Occupational Activities Computer Work Light Office Work Sitting in Meetings Desk Work Sitting in Class Truck Driving: sitting Bartending/Server 41 45 49 53 53 60 75 51 56 60 65 65 74 93 61 67 72 78 78 89 111 . etc. paper.Standing in line Cooking Child-care: bathing. windows Child games: hop-scotch. Food Shopping: with cart Moving: unpacking Playing w/kids: moderate effort Heavy Cleaning: wash car.

10-11.nutristrategy. light Cycling. racing Unicycling Stationary cycling.9 mph. standing Construction. <10 mph. moderate Cycling. Operator Police Officer Theater Work Welding Carpentry Work Coaching Sports Masseur. pushups.htm Activity. mountain bike. Exercise or Sport (1 hour) Cycling.com/caloriesburned. vigorous Stationary cycling. moderate Stationary cycling. minimal rest 59kg 502 236 944 354 472 590 708 295 177 325 413 620 738 472 207 472 70kg 598 281 1126 422 563 704 844 352 211 387 493 739 880 563 246 563 82 kg 695 327 1308 490 654 817 981 409 245 449 572 858 1022 654 286 654 . light Stationary cycling. vigorous Cycling.9 mph. vigorous. >20 mph. 12-13. light Circuit training. very fast. 14-15. 16-19 mph. situps… Calisthenics. leisure bicycling Cycling. general Coal Mining Horse Grooming Masonry Forestry. bmx Cycling. not power Steel Mill: general Firefighting 75 75 90 90 105 120 120 165 180 180 210 240 240 240 360 93 93 112 112 130 149 149 205 223 223 260 298 298 298 446 111 111 133 133 155 178 178 244 266 266 311 355 355 355 533 Calorie Burn for 1 hr Activity Source2: http://www. racing Cycling. very vigorous Calisthenics.9 mph.Heavy Equip. very light Stationary cycling. general Heavy Tools.

8. twist. general Running. very vigorous Ski machine Aerobics. stairs. vigorous Rowing machine. tap Ballroom dancing.5 min mile) Running. 10. general Jazzercise Stretching. cross country Running.Weight lifting. up Track and field (shot.2 mph (11.5 minute mile) Running. pole vault) Track and field (hurdles) Archery Badminton 354 177 325 531 207 413 502 708 413 295 413 502 384 354 236 148 354 236 266 177 325 472 531 590 649 679 738 797 826 885 944 1062 531 472 590 885 236 354 590 207 266 422 211 387 633 246 493 598 844 493 352 493 598 457 422 281 176 422 281 317 211 387 563 633 704 774 809 880 950 985 1056 1126 1267 633 563 704 1056 281 422 704 246 317 490 245 449 735 286 572 695 981 572 409 572 695 531 490 327 204 490 327 368 245 449 654 735 817 899 940 1022 1103 1144 1226 1308 1471 735 654 817 1226 327 490 817 286 368 . slow Ballroom dancing. fast Running.9 mph (5. jazz. team practice Running. 6.5 min mile) Running. 10 mph (6 min mile) Running. 9 mph (6.5 min mile) Running. light workout Health club exercise Stair machine Rowing machine. moderate Rowing machine.5 min mile) Running. discus) Track and field (high jump. low impact Aerobics. 7. 8 mph (7. light Rowing machine.5mph (8 min mile) Running. 5 mph (12 minute mile) Running. 6 mph (10 min mile) Running. high impact Aerobics. hatha yoga Mild stretching Instructing aerobic class Water aerobics Ballet. body building. vigorous Weight lifting. step aerobics Aerobics. 7 mph (8.7 mph (9 min mile) Running. 5.6 mph (7 min mile) Running. on a track.

wheelchair Running. ultimate frisbee Golf. in ring Boxing. non game Basketball. basketball. driving range Golf. sparring Coaching: football. trotting Horseback riding. moderate 472 354 413 266 384 472 148 177 708 354 531 236 295 148 236 148 354 531 472 148 177 472 266 266 177 177 254 207 236 236 708 472 472 472 236 207 207 384 148 472 354 563 422 493 317 457 563 176 211 844 422 633 281 352 176 281 176 422 633 563 176 211 563 317 317 211 211 303 246 281 281 844 563 563 563 281 246 246 457 176 563 422 654 490 572 368 531 654 204 245 981 490 735 327 409 204 327 204 490 735 654 204 245 654 368 368 245 245 351 286 327 327 981 654 654 654 327 286 286 531 204 654 490 . bowling) Croquet Curling Darts (wall or lawn) Fencing Football. using power cart Gymnastics Hacky sack Handball Handball. competitive Football. pushing wheelchair Billiards Bowling Boxing. flag. walking Horse racing. ice hockey Riding a horse. walking and carrying clubs Golf. competitive Playing basketball. miniature golf Golf. training. general Golf. general Football or baseball. touch. walking and pulling clubs Golf. officiating Basketball. punching bag Boxing. general Horesback riding. grooming horse Horseback riding.Basketball game. playing catch Frisbee playing. saddling horse Horseback riding. team Hockey. soccer… Cricket (batting. general Frisbee. shooting baskets Basketball. field hockey Hockey. galloping Horse grooming.

Horseshoe pitching Jai alai Martial arts. ascending rock Rock climbing. rappelling Jumping rope. singles Trampoline Volleyball. ping pong Tai chi Playing tennis Tennis. judo. tae kwan do Krav maga training Juggling Kickball Lacrosse Orienteering Playing paddleball Paddleball. jujitsu Martial arts. kick boxing Martial arts. competitive Playing soccer Softball or baseball Softball. competitive Playing racquetball Rock climbing. competitive Polo Racquetball. fast Jumping rope. competitive Playing volleyball Volleyball. lawn bowling Skateboarding Roller skating Roller blading. beach 177 708 590 590 590 590 236 413 472 531 354 590 472 590 413 649 472 708 590 472 590 177 295 413 708 177 590 413 295 236 354 708 236 236 413 354 472 207 472 177 472 211 844 704 704 704 704 281 493 563 633 422 704 563 704 493 774 563 844 704 563 704 211 352 493 844 211 704 493 352 281 422 844 281 281 493 422 563 246 563 211 563 245 981 817 817 817 817 327 572 654 735 490 817 654 817 572 899 654 981 817 654 817 245 409 572 981 245 817 572 409 327 490 981 327 327 572 490 654 286 654 245 654 . in-line skating Sky diving Soccer. officiating Softball. karate. doubles Tennis. moderate Jumping rope. slow Rugby Shuffleboard. pitching Squash Table tennis.

carrying over 42 lb Walking downstairs Hiking. moderate Canoeing. hopscotch. Hiking with pack Carrying infant. upstairs Standing.5 mph Walking 3. playing with children. playing with children.Wrestling Wallyball Backpacking. upstairs Carrying 16 to 24 lbs. rowing. unloading car Climbing hills.0 mph. playing with children. very brisk Walking 4. light Canoeing. camping trip Canoeing. vigorous 354 413 413 207 295 354 472 165 236 295 177 177 413 443 472 531 177 354 148 384 295 148 236 384 472 295 177 118 148 177 195 224 354 295 372 472 148 236 177 413 708 422 493 493 246 352 422 563 197 281 352 211 211 493 528 563 633 211 422 176 457 352 176 281 457 563 352 211 141 176 211 232 267 422 352 443 563 176 281 211 493 844 490 572 572 286 409 490 654 229 327 409 245 245 572 613 654 735 245 490 204 531 409 204 327 531 654 409 245 163 204 245 270 311 490 409 515 654 204 327 245 572 981 . rowing. under 2. slow Walking 2. level ground Carrying infant. brisk pace Walking 3.5 mph Walking 5. vigorous Carrying small children Loading. carrying 21 to 42 lb Climbing hills. power. cross country Bird watching Marching. uphill Walking 4. carrying 10 to 20 lb Climbing hills. carrying up to 9 lbs Climbing hills. rapidly. very slow Walking 2. mountain climbing Walking using crutches Walking the dog Walking.5 mph. upstairs Carrying 25 to 49 lbs. military Children's games.0 mph.5 mph.0 mph. moderate Walking 3. speed boat Canoeing. light Walk/run.0 mph Boating.0 mph. dodgeball Pushing stroller or walking with children Pushing a wheelchair Race walking Rock climbing. moderate Walk/run. rowing.

sculling. fast Swimming laps. canoeing Swimming laps. racing 708 295 236 177 295 177 354 413 944 738 413 295 177 295 590 413 413 590 649 354 472 472 590 236 236 590 177 472 177 325 413 531 885 413 472 531 826 974 295 354 472 844 352 281 211 352 211 422 493 1126 880 493 352 211 352 704 493 493 704 774 422 563 563 704 281 281 704 211 563 211 387 493 633 1056 493 563 633 985 1161 352 422 563 981 409 327 245 409 245 490 572 1308 1022 572 409 245 409 817 572 572 817 899 490 654 654 817 327 327 817 245 654 245 449 572 735 1226 572 654 735 1144 1348 409 490 654 . slow Cross country skiing. competition Kayaking Paddle boat Windsurfing. fast Skin diving. yachting. downhill skiing. treading water. freestyle. ocean sailing Skiing. not laps Swimming sidestroke Swimming synchronized Swimming. racing Cross country skiing. ice. moderate Skin diving. slow Swimming backstroke Swimming breaststroke Swimming butterfly Swimming leisurely. water skiing Ski mobiling Skin diving. water calisthenics Water polo Water volleyball Water jogging Diving. vigorous Cross country skiing. light Downhill snow skiing. rowing. sailing Sailing. moderate Downhill snow skiing. kayaking. body surfing or board surfing Whitewater rafting. rapidly Speed skating. moderate Cross country skiing. springboard or platform Ice skating. competitive Cross country snow skiing. competition Sailing. freestyle.Crew. fast. uphill Snow skiing. vigorous Swimming. moderate Water aerobics. treading water. average speed Ice skating. < 9 mph Ice skating. scuba diving Snorkeling Surfing.

pushing a wheelchair Teach physical education. leaves Watering lawn or garden Weeding. riding mower Walking. power mower Mowing lawn. walk. luge Snow shoeing Snowmobiling General housework Cleaning gutters Painting Sit. playing with animals Walk / run. playing with animals Bathing dog Mowing lawn. snow blower Shoveling snow by hand Raking lawn Gardening. dusting Taking out trash Walking.Sledding. snow blower Riding. general Carrying heavy loads Carrying moderate loads upstairs General cleaning Cleaning. cultivating garden Carpentry.exercise class Teach exercise classes (& participate) 413 472 207 207 295 266 148 236 207 325 148 207 177 354 254 236 236 89 266 207 472 472 207 148 177 236 236 384 493 563 246 246 352 317 176 281 246 387 176 246 211 422 303 281 281 106 317 246 563 563 246 176 211 281 281 457 572 654 286 286 409 368 204 327 286 449 204 286 245 490 351 327 327 123 368 286 654 654 286 204 245 327 327 531 . general Bagging grass. tobagganing.