Table of Calories Burned per 30 mins Activity


The table below shows calories burned per 30 minute activity for people of 125, 155 and 185 lbs. Approximate your calorie expenditure if your weight is in between. The activities are from the least to the most vigorous.

  125 pound person 155 pound person 185 pound 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
Kettlebells (vigorous) 500 620 740
       
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 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

(This table was printed in the July 2004 issue of the Harvard Heart Letter. For more information or to order, please go to http://www.health.harvard.edu/heart.)

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About Suzanna McGee

A former Ms. Natural Olympia Bodybuilding champion, currently performance coach, injury prevention specialist, plant-based nutrition coach, author, speaker and raw vegan athlete. Loves to help others by sharing her knowledge, and to hang out with her favorite chocolate Labrador Zuzi. Find Suzanna on , Facebook and Amazon.