Below is a table that was printed in the July 2004 issue of the Harvard Heart Letter, showing how many calories you burn for 30 minutes of each activity.
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 |
| 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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