Exercise doesn’t have to feel like a chore — there are a variety of fun things to do that are also calorie scorchers. This chart offers a range of activity ideas, including the estimated number of calories burned while doing them for one hour. Specific calorie expenditures vary depending on the exercise, intensity level and individual. If you weigh less than 160 pounds, your calories burned would be somewhat less than shown, and if you weigh more than 240 pounds, calories burned would be somewhat more. Use these stats to motivate you to get moving!
|Activity (1-hour duration)||Weight of person and calories burned|
|160 pounds||200 pounds||240 pounds|
|Cardio, high impact||533||664||796|
|Cardio, low impact||365||455||545|
|Bicycling, < 10 mph, leisurely pace||292||364||436|
|Football, touch or flag||584||728||872|
|Golfing, carrying clubs||314||391||469|
|Resistance (weight) training||365||455||545|
|Running, 5 mph||606||755||905|
|Running, 8 mph||861||1,074||1,286|
|Softball or baseball||365||455||545|
|Tae kwon do||752||937||1,123|
|Walking, 2 mph||204||255||305|
|Walking, 3.5 mph||314||391||469|
Adapted from: Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.