Just get moving! Do any form of cardio activity.
And check these out! — below is a list of exercises and how many calories you’ll burn when you do them. Just remember that these values are for calories burned in one hour so you may have to adjust accordingly!
What’s your favorite way to burn a few extra calories? Which exercise do you do and how much do you burn?
Chart adapted from http://www.nutristrategy.com/activitylist3.htm
|
Exercise & Calories Burned per Hour
|
130 lbs
|
155 lbs
|
180 lbs
|
205 lbs
|
| Running, 5 mph (12 minute mile) |
472
|
563
|
654
|
745
|
| Running, 5.2 mph (11.5 minute mile) |
531
|
633
|
735
|
838
|
| Running, 6 mph (10 min mile) |
590
|
704
|
817
|
931
|
| Running, 6.7 mph (9 min mile) |
649
|
774
|
899
|
1024
|
| Running, 7 mph (8.5 min mile) |
679
|
809
|
940
|
1070
|
| Running, 7.5mph (8 min mile) |
738
|
880
|
1022
|
1163
|
| Running, 8 mph (7.5 min mile) |
797
|
950
|
1103
|
1256
|
| Running, 8.6 mph (7 min mile) |
826
|
985
|
1144
|
1303
|
| Running, 9 mph (6.5 min mile) |
885
|
1056
|
1226
|
1396
|
| Running, 10 mph (6 min mile) |
944
|
1126
|
1308
|
1489
|
| Running, 10.9 mph (5.5 min mile) |
1062
|
1267
|
1471
|
1675
|
| Running, cross country |
531
|
633
|
735
|
838
|
| Running, general |
472
|
563
|
654
|
745
|
| Running, on a track, team practice |
590
|
704
|
817
|
931
|
| Running, stairs, up |
885
|
1056
|
1226
|
1396
|
| Running, training, pushing wheelchair |
472
|
563
|
654
|
745
|
| Sailing, competition |
295
|
352
|
409
|
465
|
| Sailing, yachting, ocean sailing |
177
|
211
|
245
|
279
|
| Shoveling snow by hand |
354
|
422
|
490
|
558
|
| Shoveling, digging ditches |
502
|
598
|
695
|
791
|
| Shuffleboard, lawn bowling |
177
|
211
|
245
|
279
|
| Sit, playing with animals, light |
148
|
176
|
204
|
233
|
| Sitting, light office work |
89
|
106
|
123
|
140
|
| Skateboarding |
295
|
352
|
409
|
465
|
| Ski machine |
413
|
493
|
572
|
651
|
| Ski mobiling |
413
|
493
|
572
|
651
|
| Skiing, water skiing |
354
|
422
|
490
|
558
|
| Skin diving, fast |
944
|
1126
|
1308
|
1489
|
| Skin diving, moderate |
738
|
880
|
1022
|
1163
|
| Skin diving, scuba diving |
413
|
493
|
572
|
651
|
| Skindiving or scuba diving |
708
|
844
|
981
|
1117
|
| Sky diving |
177
|
211
|
245
|
279
|
| Sledding, tobagganing, luge |
413
|
493
|
572
|
651
|
| Snorkeling |
295
|
352
|
409
|
465
|
| Snow shoeing |
472
|
563
|
654
|
745
|
| Snow skiing, downhill skiing, light |
295
|
352
|
409
|
465
|
| Snowmobiling |
207
|
246
|
286
|
326
|
| Soccer, competitive |
590
|
704
|
817
|
931
|
| Soccer, playing |
413
|
493
|
572
|
651
|
| Softball or baseball |
295
|
352
|
409
|
465
|
| Softball, officiating |
236
|
281
|
327
|
372
|
| Softball, pitching |
354
|
422
|
490
|
558
|
| Speed skating, ice, competitive |
885
|
1056
|
1226
|
1396
|
| Squash |
708
|
844
|
981
|
1117
|
| Stair machine |
531
|
633
|
735
|
838
|
| Standing, bartending, store clerk |
136
|
162
|
188
|
214
|
| Standing, playing with children, light |
165
|
197
|
229
|
261
|
| Stationary cycling, light |
325
|
387
|
449
|
512
|
| Stationary cycling, moderate |
413
|
493
|
572
|
651
|
| Stationary cycling, very light |
177
|
211
|
245
|
279
|
| Stationary cycling, very vigorous |
738
|
880
|
1022
|
1163
|
| Stationary cycling, vigorous |
620
|
739
|
858
|
977
|
| Steel mill, working in general |
472
|
563
|
654
|
745
|
| Stretching, hatha yoga |
236
|
281
|
327
|
372
|
| Surfing, body surfing or board surfing |
177
|
211
|
245
|
279
|
| Swimming backstroke |
413
|
493
|
572
|
651
|
| Swimming breaststroke |
590
|
704
|
817
|
931
|
| Swimming butterfly |
649
|
774
|
899
|
1024
|
| Swimming laps, freestyle, fast |
590
|
704
|
817
|
931
|
| Swimming laps, freestyle, slow |
413
|
493
|
572
|
651
|
| Swimming leisurely, not laps |
354
|
422
|
490
|
558
|
| Swimming sidestroke |
472
|
563
|
654
|
745
|
| Swimming synchronized |
472
|
563
|
654
|
745
|
| Swimming, treading water, fast |
590
|
704
|
817
|
931
|
| Swimming, treading water, moderate |
236
|
281
|
327
|
372
|
| Table tennis, ping pong |
236
|
281
|
327
|
372
|
| Tae kwan do, martial arts |
590
|
704
|
817
|
931
|
| Tai chi |
236
|
281
|
327
|
372
|
| Tailoring, general |
148
|
176
|
204
|
233
|
| Taking out trash |
177
|
211
|
245
|
279
|
| Teach exercise class (& participate) |
384
|
457
|
531
|
605
|
| Teach physical education class |
236
|
281
|
327
|
372
|
| Tennis playing |
413
|
493
|
572
|
651
|
| Tennis, doubles |
354
|
422
|
490
|
558
|
| Tennis, singles |
472
|
563
|
654
|
745
|
| Track and field (high jump, pole vault) |
354
|
422
|
490
|
558
|
| Track and field (hurdles) |
590
|
704
|
817
|
931
|
| Track and field (shot, discus) |
236
|
281
|
327
|
372
|
| Trampoline |
207
|
246
|
286
|
326
|
| Truck driving, loading,unloading truck |
384
|
457
|
531
|
605
|
| Typing, computer data entry |
89
|
106
|
123
|
140
|
| Unicycling |
295
|
352
|
409
|
465
|
| Using crutches |
295
|
352
|
409
|
465
|
| Volleyball playing |
177
|
211
|
245
|
279
|
| Volleyball, beach |
472
|
563
|
654
|
745
|
| Volleyball, competitive |
472
|
563
|
654
|
745
|
| Walk / run, playing, moderate |
236
|
281
|
327
|
372
|
| Walk / run, playing, vigorous |
295
|
352
|
409
|
465
|
| Walking 2.0 mph, slow |
148
|
176
|
204
|
233
|
| Walking 2.5 mph |
177
|
211
|
245
|
279
|
| Walking 3.0 mph, moderate |
195
|
232
|
270
|
307
|
| Walking 3.5 mph, brisk pace |
224
|
267
|
311
|
354
|
| Walking 3.5 mph, uphill |
354
|
422
|
490
|
558
|
| Walking 4.0 mph, very brisk |
295
|
352
|
409
|
465
|
| Walking 4.5 mph |
372
|
443
|
515
|
586
|
| Walking 5.0 mph |
472
|
563
|
654
|
745
|
| Walking downstairs |
177
|
211
|
245
|
279
|
| Walking the dog |
177
|
211
|
245
|
279
|
| Walking, pushing a wheelchair |
236
|
281
|
327
|
372
|
| Walking, snow blower |
207
|
246
|
286
|
326
|
| Walking, under 2.0 mph, very slow |
118
|
141
|
163
|
186
|
| Wallyball |
413
|
493
|
572
|
651
|
| Water aerobics |
236
|
281
|
327
|
372
|
| Water aerobics, water calisthenics |
236
|
281
|
327
|
372
|
| Water jogging |
472
|
563
|
654
|
745
|
| Water polo |
590
|
704
|
817
|
931
|
| Water volleyball |
177
|
211
|
245
|
279
|
| Watering lawn or garden |
89
|
106
|
123
|
140
|
| Weeding, cultivating garden |
266
|
317
|
368
|
419
|
| Weight lifting, body building, vigorous |
354
|
422
|
490
|
558
|
| Weight lifting, light workout |
177
|
211
|
245
|
279
|
| Whitewater rafting, kayaking,canoeing |
295
|
352
|
409
|
465
|
| Windsurfing, sailing |
177
|
211
|
245
|
279
|
| Wrestling |
354
|
422
|
490
|
558
|