"The groundwork of all happiness is health." - Leigh Hunt

Calories burned in half-hour for people of three different weights

A chart of calories burned by activity and weight, including walking, sports and each day household activities

While engaging in one among your favorite physical activities or exercises, you will have asked yourself, “How many calories do I burn doing this?” Well, you will discover your answer here. The table below lists the calories burned for half-hour of dozens of activities listed by category (resembling gym activities, training and sports activities, home repairs, etc.). Activities and exercises include walking (casual, running, and the whole lot in between), swimming, jogging, yoga, and more.

Calories Burned in 30 Minutes of Activity

Gym activities

125 pound person

155 pound person

185 pound person

Weight lifting: normal

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: abundant

180

216

252

Aerobics, Phase: 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

Dances: Slow, Waltz, Foxtrot

90

108

125

Frisbee

85

105

125

Volleyball: Non-competitive, casual sport

90

108

126

Water volleyball

90

108

126

Golf: Using a cart

105

126

147

Gymnastics: General

120

144

168

Equestrian: General

57

70

84

Tai chi

120

144

168

Volleyball: Competitive, gymnasium sport

226

281

335

Walking: 3.5 miles per hour (17 minutes/mile)

107

133

159

Badminton: General

114

141

168

Walking: 4 miles per hour (quarter-hour per mile)

135

175

189

Kayaking

150

180

210

Skateboarding

150

180

210

Softball: Common Sports

141

180

210

White Water: Rafting, Kayaking

150

180

210

Dance: Disco, Ballroom, Square

165

198

231

Golf: Carry clubs

165

198

231

Dance: Swift, Ballet, Turn

180

216

252

Hiking: Cross Country

170

216

252

Skiing: Downhill

180

216

252

Swimming: General

180

216

252

Walk/Jog: Walk <10 minutes.

180

216

252

Water skiing

180

216

252

the boat

180

216

252

Basketball: Wheelchair

195

234

273

Ice Skating: General

210

252

294

Racquetball: casual, casual

210

252

293

Rollerblading/skating (casual)

311

386

461

Rollerblading/skating (fast)

340

421

503

Scuba or skin diving

210

252

294

Sledding, luge, tobogganing

199

247

294

Soccer: General

210

252

294

Tennis: General

210

252

294

Basketball: Playing a game

240

288

336

Cycling: 12-13.9 mph

240

288

336

Football: touch, flag, general

240

288

336

Hockey: Field and Ice

240

288

336

Rock climbing: rappelling

227

282

336

Running: 5 miles per hour (12 minutes per mile)

240

288

336

Skiing: Cross Country

198

246

293

Snowshoeing

240

288

336

Volleyball: Beach

240

288

336

Cycling: BMX or mountain

255

306

357

Boxing: sparring

270

324

378

Soccer: Competitive

270

324

378

Running: Cross Country

255

316

377

Cycling: 14-15.9 mph

300

360

420

Martial Arts: Judo, Karate, Kickboxing

300

360

420

Racquetball: Competitive

300

360

420

Jumping Rope (Fast)

340

421

503

Jumping Rope (Slow)

226

281

335

Jog: 6 miles per hour (10 minutes per mile)

495

360

420

Swimming: lap, vigorous

300

360

420

Water polo

300

360

420

Rock Climbing: Climbing

226

281

335

Cycling: 16-19 mph

360

432

504

Handball: General

360

432

504

Running: 7.5 miles per hour (8 minutes per mile)

375

450

525

Cycling: > 20 mph

495

594

693

Running: 10 miles per hour (6 minutes per mile)

453

562

671

Outdoor activities

Raking lawn

120

144

168

Horticulture: General

135

162

189

Mowing the lawn: push, power

135

162

189

Run the Snowblower: Walking

135

162

189

Lifting and stacking wood

142

176

210

Lawn mowing: push, hand

165

198

231

Cutting and splitting wood

180

216

252

Light Snow: By hand

180

216

252

Household and activities of each day living

is 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 with children: Moderate effort

114

141

168

Heavy cleansing: automotive, window washing

135

162

189

Paint, paper, remodeling: 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 Go ahead! Calculator.

University of Rochester Medical Center. Calorie Burn Rate Calculator

Harvard Heart Letter

No material on this site, no matter date, ought to be used as an alternative choice to direct medical advice out of your doctor or other qualified practitioner.