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Number of Calories Burned in Exercise
You've been to the gym ... and now you want to know how well you've done in terms of calories burned in exercise...?
Use the list below to work out which is going to be the most effective form of exercise for you. Don't spend much time on the types of exercise that don't burn many calories, when you could be doing something much higher up the list and melting away more calories and more fat!
To compare the number of calories burned in exercise with everyday household chores, click here!
The list shows the number of calories burned in exercise if you do the activity for 30 minutes. Bear in mind that in a 1 hour gym session you probably only get in around 30 minutes of pure activity:
Common forms of exercise:
Activity
Running (5.5 min/mile)
Running (6 min/mile)
Running (6.5 min/mile)
Running (7 min/mile)
Running (7.5 min/mile)
Running (8 min/mile)
Stationary bike, 250 watts, very vigorous
Boxing, in ring
Roller blading
Rope jumping / Skipping, fast
Handball, general
Squash
Rowing machine 200 watts, very vigorous
Running, 7 mph (8.5 min/mile)
Swimming, butterfly, general
Running, 6.7 mph (9 min/mile)
Rock climbing, ascending rock
Stationary bike, 200 watts, vigorous
Swimming laps, freestyle, fast, vigorous
Running, 6 mph (10 min/mile)
Swimming, breaststroke, general
Racquetball, competitive
Judo, Jujitsu, Karate, Kick Boxing, Tae kwan do
Rugby
Rope jumping / Skipping, moderate
Track and field (steeplechase, hurdles)
Soccer, competitive
Running, 5.2 mph (11.5 min/mile)
Orienteering
American Football, competitive
Boxing, sparring
Rowing, stationary, 150 watts, vigorous
Walking, 5.0 mph
Running, 5 mph (12 min/mile)
Calisthenics (e.g. pushups, situps, pullups), vigorous
Circuit training, with minimal rest
Handball, team
Basketball, game
Rock climbing, rappelling
Beach Volleyball
Polo
Rope jumping / Skipping, slow
Ultimate Frisbee
Volleyball, competitive
Field hockey
Ice hockey
American football, touch, flag, general
Lacrosse
Tennis, singles
Badminton, competitive
Tennis, general
Soccer, casual
Roller skating
Racquetball, casual
Stationary bike, general
Rowing, stationary, 100 watts, moderate
Ski machine, general
Swimming laps, freestyle, slow pace
Swimming, backstroke, general
Aerobic, high impact
Stationary bike, 150 watts, moderate
Wheelchair
Horseback riding, trotting
Walking, 4.5 mph, level, firm surface, very, very brisk
Walking, 3.5 mph, uphill
Weight training (free weight or machines) vigorous
Jazzercise
Tennis, doubles
Softball, pitching
Track and field (jumping & throwing disciplines)
Wrestling (for 5 minutes)
Boxing, punching bag
Basketball, non-game
Fencing
Stationary bike, 100 watts, light effort
Walking, 4.0 mph, level, firm surface, brisk pace
Aerobic, low impact
Skateboarding
Children's games (hopscotch, playground apparatus etc.)
Tennis, doubles
Cricket (batting, bowling)
Softball or baseball, general
Golf, walking and carrying clubs
Basketball, shooting baskets
Badminton, social singles and doubles
Golf, general
Golf, walking and pulling clubs
Curling
Softball, officiating
Coaching in general
Tai chi
Volleyball
Gymnastics, general
Horseback riding, general
Track and field (shot, discus, hammer throw)
Motor-cross
Table tennis
Rowing machine 50 watts, light effort
Trampoline
Archery
Horseback riding, saddling horse, grooming horse
Golf, using power cart
Walking, 3.0 mph, level, moderate pace, firm surface
Weight training (free weight or machines), moderate
Stationary bike, 50 watts, very light effort
Walking, 2.5 mph, firm surface
Lawn bowls
Volleyball, non-competitive
Golf driving range
Frisbee playing, general
horseback riding, walking
Football or baseball, playing catch
Darts
Billiards / Pool
| Calories burned
709
630
591
552
532
492
492
473
473
473
473
473
473
453
433
433
433
414
394
394
394
394
394
394
394
394
394
355
354
354
354
335
315
315
315
315
315
315
315
315
315
315
315
315
315
315
315
315
315
276
276
276
276
276
276
276
276
276
276
276
276
256
256
248
237
237
237
236
236
236
236
236
236
236
217
197
197
197
197
197
197
197
177
177
177
177
169
158
158
158
158
158
158
158
158
158
158
138
138
138
138
138
130
118
118
118
118
118
118
118
98
98
98
98
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These figures have been calculated using the American College of Sports Medicine tables. They are accurate for the number of calories burned in exercise by a person weighing 155lbs. If you are heavier or lighter the calorie amounts rise in proportion. The order of the list, however, remains the same.
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