Calories Burned Per Specific Exercises

by | Apr 14, 2015 | Exercise, Resource Center

Below are some examples of physical activities commonly engaged in and the average amount of calories a 154 lb individual will expend by engaging in each activity for 1 hour. The expenditure value encompasses both resting metabolic rate calories and activity expenditure. Some of the activities can constitute either moderate or vigorous intensity physical activity depending on the rate at which they are carried out (for walking and bicycling).

 

Moderate Physical Activity Approximate Calories/Hr for a 154 lb Person

Hiking → Burn 370 Calories

Light gardening/yard work → Burn 330 Calories

Dancing → Burn 330 Calories

Golf (walking and carrying clubs) → Burn 330 Calories

Bicycling (<10 mph) → Burn 290 Calories

Walking (3.5 mph) → Burn 280 Calories

Weight lifting (general light workout) → Burn 220 Calories

Stretching → Burn 180 Calories

 

Vigorous Physical Activity Approximate Calories/Hr for a 154 lb Person

Running/jogging (5 mph) → Burn 590 Calories

Bicycling (>10 mph) → Burn 590 Calories

Swimming (slow freestyle laps) → Burn 510 Calories

Aerobics → Burn 480 Calories

Walking (4.5 mph) → Burn 460 Calories

Heavy yard work (chopping wood) → Burn 440 Calories

Weight lifting (vigorous effort) → Burn 440 Calories

Basketball (vigorous) → Burn 440 Calories