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Health & Wellness

Exercise & Calories Burned per Hour

Fast Break! Challenge Resource Guide: Calories Burned Conversion chart

*Remember these are just estimates, actual calories burned may vary slightly

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Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs
Aerobics, general 384 457 531 605
Aerobics, high impact 413 493 572 651
Aerobics, low impact 295 352 409 465
Aerobics, step aerobics 502 598 695 791
Archery 207 246 286 326
Backpacking, Hiking with pack 413 493 572 651
Badminton 266 317 368 419
Bagging grass, leaves 236 281 327 372
Bakery, light effort 148 176 204 233
Ballet, twist, jazz, tap 266 317 368 419
Ballroom dancing, fast 325 387 449 512
Ballroom dancing, slow 177 211 245 279
Basketball game, competitive 472 563 654 745
Basketball, playing, non-game 354 422 490 558
Basketball, shooting baskets 266 317 368 419
Basketball, wheelchair 384 457 531 605
Bathing dog 207 246 286 326
Bird watching 148 176 204 233
Boating, power, speed boat 148 176 204 233
Bowling 177 211 245 279
Boxing, in ring 708 844 981 1117
Boxing, punching bag 354 422 490 558
Boxing, sparring 531 633 735 838
Calisthenics, light, pushups, sit-ups… 207 246 286 326
Calisthenics, fast, pushups, sit-ups… 472 563 654 745
Canoeing, camping trip 236 281 327 372
Canoeing, rowing, light 177 211 245 279
Canoeing, rowing, moderate 413 493 572 651
Canoeing, rowing, vigorous 708 844 981 1117
Carpentry, general 207 246 286 326
Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs
Carrying 16 to 24 lbs, upstairs 354 422 490 558
Carrying 25 to 49 lbs, upstairs 472 563 654 745
Carrying heavy loads 472 563 654 745
Carrying infant, level ground 207 246 286 326
Carrying infant, upstairs 295 352 409 465
Carrying moderate loads upstairs 472 563 654 745
Carrying small children 177 211 245 279
Children's games, hopscotch... 295 352 409 465
Circuit training, minimal rest 472 563 654 745
Cleaning gutters 295 352 409 465
Cleaning, dusting 148 176 204 233
Climbing hills, carrying up to 9 lbs 413 493 572 651
Climbing hills, carrying 10 to 20 lb 443 528 613 698
Climbing hills, carrying 21 to 42 lb 472 563 654 745
Climbing hills, carrying over 42 lb 531 633 735 838
Coaching: football, basketball, soccer 236 281 327 372
Coal mining, general 354 422 490 558
Construction, exterior, remodeling 325 387 449 512
Crew, sculling, rowing, competition 708 844 981 1117
Cricket (batting, bowling) 295 352 409 465
Croquet 148 176 204 233
Cross country snow skiing, slow 413 493 572 651
Cross country skiing, moderate 472 563 654 745
Cross country skiing, racing 826 985 1144 1303
Cross country skiing, uphill 974 1161 1348 1536
Cross country skiing, vigorous 531 633 735 838
Curling 236 281 327 372
Cycling, <10mph, leisure bicycling 236 281 327 372
Cycling, >20mph, racing 944 1126 1308 1489
Cycling, 10-11.9mph, light 354 422 490 558
Cycling, 12-13.9mph, moderate 472 563 654 745
Cycling, 14-15.9mph, vigorous 590 704 817 931
Cycling, 16-19mph, very fast, racing 708 844 981 1117
Cycling, mountain bike, bmx 502 598 695 791
Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs
Darts (wall or lawn) 148 176 204 233
Diving, springboard or platform 177 211 245 279
Downhill snow skiing, moderate 354 422 490 558
Downhill snow skiing, racing 472 563 654 745
Electrical work, plumbing 207 246 286 326
Farming, baling hay, cleaning barn 472 563 654 745
Farming, chasing cattle on horseback 236 281 327 372
Farming, feeding horses or cattle 266 317 368 419
Farming, feeding small animals 236 281 327 372
Farming, grooming animals 354 422 490 558
Fencing 354 422 490 558
Fire fighter, climbing ladder, full gear 649 774 899 1024
Fire fighter, hauling hoses on ground 472 563 654 745
Fishing from boat, sitting 148 176 204 233
Fishing from riverbank, standing 207 246 286 326
Fishing from riverbank, walking 236 281 327 372
Fishing in stream, in waders 354 422 490 558
Fishing, general 177 211 245 279
Fishing, ice fishing 118 141 163 186
Flying airplane (pilot) 118 141 163 186
Football or baseball, playing catch 148 176 204 233
Football, competitive 531 633 735 838
Football, touch, flag, general 472 563 654 745
Forestry, ax chopping, fast 1003 1196 1389 1582
Forestry, ax chopping, slow 295 352 409 465
Forestry, carrying logs 649 774 899 1024
Forestry, sawing by hand 413 493 572 651
Forestry, trimming trees 531 633 735 838
Frisbee playing, general 177 211 245 279
Frisbee, ultimate Frisbee 472 563 654 745
Gardening, general 236 281 327 372
General cleaning 207 246 286 326
Golf, driving range 177 211 245 279
Golf, general 266 317 368 419
Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs
Golf, miniature golf 177 211 245 279
Golf, using power cart 207 246 286 326
Golf, walking and pulling clubs 254 303 351 400
Golf, walking and carrying clubs 266 317 368 419
Gymnastics 236 281 327 372
Hacky sack 236 281 327 372
Handball 708 844 981 1117
Handball, team 472 563 654 745
Health club exercise 325 387 449 512
Hiking, cross country 354 422 490 558
Hockey, field hockey 472 563 654 745
Hockey, ice hockey 472 563 654 745
Horseback riding, saddling horse 207 246 286 326
Horse grooming 354 422 490 558
Horse racing, galloping 472 563 654 745
Horse racing, trotting 384 457 531 605
Horse racing, walking 153 183 212 242
Horseback riding 236 281 327 372
Horseback riding, grooming horse 207 246 286 326
Horseback riding, trotting 384 457 531 605
Horseback riding, walking 148 176 204 233
Horseshoe pitching 177 211 245 279
Housework, light 148 176 204 233
Housework, moderate 207 246 286 326
Housework, vigorous 236 281 327 372
Hunting, general 295 352 409 465
Hunting, large game 354 422 490 558
Hunting, small game 295 352 409 465
Ice skating, < 9 mph 325 387 449 512
Ice skating, average speed 413 493 572 651
Ice skating, rapidly 531 633 735 838
Instructing aerobics class 354 422 490 558
Jai alai 708 844 981 1117
Jazzercise 354 422 490 558
Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs
Judo, karate, jujitsu, martial arts 590 704 817 931
Juggling 236 281 327 372
Jumping rope, fast 708 844 981 1117
Jumping rope, moderate 590 704 817 931
Jumping rope, slow 472 563 654 745
Kayaking 295 352 409 465
Kick boxing 590 704 817 931
Kickball 413 493 572 651
Krav maga class 590 704 817 931
Lacrosse 472 563 654 745
Loading, unloading car 177 211 245 279
Machine tooling, sheet metal 148 176 204 233
Machine tooling, tapping, drilling 236 281 327 372
Marching band, playing instrument 236 281 327 372
Marching, rapidly, military 384 457 531 605
Masonry, concrete 413 493 572 651
Masseur, masseuse, standing 236 281 327 372
Mild stretching 148 176 204 233
Moving heavy objects, moving van 443 528 613 698
Mowing lawn, riding mower 148 176 204 233
Mowing lawn, walk, power mower 325 387 449 512
Music, playing a cello 118 141 163 186
Music, playing drums 236 281 327 372
Music, playing guitar 177 211 245 279
Music, playing piano 148 176 204 233
Music, playing trombone 207 246 286 326
Music, playing trumpet 148 176 204 233
Music, playing violin 148 176 204 233
Nursing, patient care 177 211 245 279
Orienteering 531 633 735 838
Paddle boat 236 281 327 372
Paddleball, competitive 590 704 817 931
Paddleball, playing 354 422 490 558
Painting 266 317 368 419
Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs
Pistol shooting, trap shooting, range 148 176 204 233
Playing pool, billiards 148 176 204 233
Police, directing traffic, standing 148 176 204 233
Police, making an arrest 236 281 327 372
Polo 472 563 654 745
Pushing a wheelchair 236 281 327 372
Pushing plane in and out of hanger 354 422 490 558
Pushing stroller, walking with children 148 176 204 233
Race walking 384 457 531 605
Racquetball, competitive 590 704 817 931
Racquetball, playing 413 493 572 651
Raking lawn 254 303 351 400
Riding motorcycle 148 176 204 233
Riding, snow blower 177 211 245 279
Rock climbing, ascending rock 649 774 899 1024
Rock climbing, mountain climbing 472 563 654 745
Rock climbing, rappelling 472 563 654 745
Roller blading, in-line skating 708 844 981 1117
Roller skating 413 493 572 651
Rowing machine, light 207 246 286 326
Rowing machine, moderate 413 493 572 651
Rowing machine, very vigorous 708 844 981 1117
Rowing machine, vigorous 502 598 695 791
Rugby 590 704 817 931
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
Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs
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
Skin diving or scuba diving 708 844 981 1117
Sky diving 177 211 245 279
Sledding, tobogganing, 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
Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs
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
Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs
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
Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs
Windsurfing, sailing 177 211 245 279
Wrestling 354 422 490 558