Ever wondered how many calories you just burned after going for a walk or jog, vs sitting on the couch? Us too.
Here’s a chart that showing how many calories you can burn doing half an hour of each sport/activity.
The table below lists the calories burned by doing dozens of activities listed by category (such as gym activities, training and sports activities, home repair, etc.) for 30 minutes. In each category, activities are listed from least to most calories burned, and in the relative column of the weight of the person doing them. Obviously this is only a guideline as everyones body is a little different, but it serves as a good rule of thumb.
125lb. person | 155lb. person | 185lb. person | |
Gym Activities | |||
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, Stationery: moderate | 210 | 260 | 311 |
Rowing, Stationery: moderate | 210 | 260 | 311 |
Calisthenics: vigorous | 240 | 298 | 355 |
Circuit Training: general | 240 | 298 | 355 |
Rowing, Stationery: vigorous | 255 | 316 | 377 |
Elliptical Trainer: general | 270 | 335 | 400 |
Ski Machine: general | 285 | 353 | 422 |
Aerobics, Step: high impact | 300 | 372 | 444 |
Bicycling, Stationery: 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 |
Walk: 3.5 mph (17 min/mi) | 120 | 149 | 178 |
Badminton: general | 135 | 167 | 200 |
Walk: 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 |
Walk: 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. | 180 | 223 | 266 |
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 |
Source: The Harvard Heart Letter
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