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

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 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 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

(This table was first 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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As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.