Calories burned in 30 minutes for people of three different weights

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, swimming, jogging, yoga and even watching TV and sleeping. In each category, activities are listed from least to most calories burned.

 

Calories burned in 30-minute activities

Gym Activities

125-pound person

155-pound person

185-pound person

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, Stationary: moderate

210

260

311

Rowing, Stationary: moderate

210

260

311

Calisthenics: vigorous

240

298

355

Circuit Training: general

240

298

355

Rowing, Stationary: vigorous

255

316

377

Elliptical Trainer: general

270

335

400

Ski Machine: general

285

353

422

Aerobics, Step: high impact

300

372

444

Bicycling, Stationary: 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

Walking: 3.5 mph (17 min/mi)

120

149

178

Badminton: general

135

167

200

Walking: 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

Walking: 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

 

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