Calories Burned In 30 Minutes Of Leisure And Routine Activities

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Calories burned chart by activity and weight, including walking, sports, and everyday household activities

While engaging in one of your favorite physical activities or exercises, you may have asked yourself, "How many calories do I burn while doing this?" Well, you may find your answer here. 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. Activities and exercises include walking (casual, race, and everything in between), swimming, jogging, yoga, and many more.

Calories Burned in 30-minute activities

Gym Activities	125-pound person	155-pound person	185-pound person
Weight Lifting: general	90	108	126
Aerobics: water	120	144	168
Stretching, Hatha Yoga	120	144	168
Calisthenics: moderate	135	162	189
Aerobics: low impact	165	198	231
Stair Step Machine: general	180	216	252
Weight Lifting: vigorous	180	216	252
Aerobics, Step: low impact	210	252	294
Aerobics: high impact	210	252	294
Bicycling, Stationary: moderate	210	252	294
Rowing, Stationary: moderate	210	252	294
Calisthenics: vigorous	240	306	336
Circuit Training: general	240
Rowing, Stationary: vigorous	255	369	440
Elliptical Trainer: general	270	324	378
Ski Machine: general	285	342	399
Aerobics, Step: high impact	300	360	420
Bicycling, Stationary: vigorous	315	278	441

Training and Sports Activities
Bowling	90	108
Dancing: slow, waltz, foxtrot	90	108		125
Frisbee	85	105		125
Volleyball: non-competitive, general play	90	108		126
Water Volleyball	90	108		126
Golf: using cart	105	126		147
Gymnastics: general	120	144		168
Horseback Riding: general	57	70		84
Tai Chi	120	144		168
Volleyball: competitive, gymnasium play	226	281		335
Walking: 3.5 mph (17 min/mi)	107	133		159
Badminton: general	114	141		168
Walking: 4 mph (15 min/mi)	135	175		189
Kayaking	150	180		210
Skateboarding	150	180		210
Softball: general play	141	180		210
Whitewater: rafting, kayaking	150	180		210
Dancing: disco, ballroom, square	165	198		231
Golf: carrying clubs	165	198		231
Dancing: Fast, ballet, twist	180	216		252
Hiking: cross-country	170	216		252
Skiing: downhill	180	216		252
Swimming: general	180	216		252
Walk/Jog: jog <10 min.	180	216		252
Water Skiing	180	216		252
Wrestling	180	216		252
Basketball: wheelchair	195	234		273
Ice Skating: general	210	252		294
Racquetball: casual, general	210	252		293
Rollerblading/skating (Casual)	311	386		461
Rollerblading/skating (Fast)	340	421		503
Scuba or skin diving	210	252		294
Sledding, luge, toboggan	199	247		294
Soccer: general	210	252		294
Tennis: general	210	252		294
Basketball: playing a game	240	288		336
Bicycling: 12-13.9 mph	240	288		336
Football: touch, flag, general	240	288		336
Hockey: field & ice	240	288		336
Rock Climbing: rappelling	227	282		336
Running: 5 mph (12 min/mile)	240	288		336
Skiing: cross-country	198	246		293
Snow Shoeing	240	288		336
Volleyball: beach	240	288		336
Bicycling: BMX or mountain	255	306		357
Boxing: sparring	270	324		378
Football: competitive	270	324		378
Running: cross-country	255	316		377
Bicycling: 14-15.9 mph	300	360		420
Martial Arts: judo, karate, kickbox	300	360		420
Racquetball: competitive	300	360		420
Rope Jumping (Fast)	340	421		503
Rope Jumping (Slow)	226	281		335
Running: 6 mph (10 min/mile)	495	360		420
Swimming: laps, vigorous	300	360		420
Water Polo	300	360		420
Rock Climbing: ascending	226	281		335
Bicycling: 16-19 mph	360	432		504
Handball: general	360	432		504
Running: 7.5 mph (8 min/mile)	375	450		525
Bicycling: > 20 mph	495	594		693
Running: 10 mph (6 min/mile)	453	562		671

Outdoor Activities
Raking lawn	120	144	168
Gardening: general	135	162	189
Mowing lawn: push, power	135	162	189
Operate Snow Blower: walking	135	162	189
Carrying & stacking wood	142	176	210
Mowing Lawn: push, hand	165	198	231
Chopping & splitting wood	180	216	252
Shoveling Snow: by hand	180	216	252

Home & Daily Life Activities
Sleeping	19	22	26
Reading: sitting	34	40	47
Standing in line	28	35	41
Cooking	57	70	84
Food Shopping: with cart	85	106	126
Playing w/kids: moderate effort	114	141	168
Heavy Cleaning: wash car, windows	135	162	189
Paint, paper, remodel: inside	142	176	210
Moving: household furniture	170	211	252
Moving: carrying boxes	210	252	294

Sources:

ACE Fitness. Physical Activity Calorie Counter.

Calorie Control Council. Get Moving! Calculator.

University of Rochester Medical Center. Calorie Burn Rate Calculator.

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