Exercise/Sports
Calories Burned per hour (based on 150lbs person)
Walking
2mph = 170, 2.5mph = 204, 3mph = 225, 3.5mph = 259,
4mph = 340, 4.5mph = 429, 5mph = 544
Hillwalking
Nordic Walking
Running/Jogging
Aerobics
Step Aerobics
Aqua Aerobics
Aqua Jogging
Swimming
Rowing Stationary
Strength Training
Boxing
Cross Trainer Stationary
Treadmill
Carrying 10-20lbs. = 497; Carrying less than 10lbs. = 483
2.5mph = 229, 3.5mph = 323, 4mph= 356,
5mph = 544, 6mph = 680, 7mph=782, 8mph=919,
9mph=1021, 10mph=1089
476 (high impact) 340 (low impact)
550
402
544
Laps fast =680, Laps moderate= 476, Leisurely= 408
Light = 238, Moderate = 476, Vigorous = 578,
Very Vigorous = 816
204
Punch bag = 428, Sparring = 642
612
0% Gradient - 2mph = 165, 2.5mph = 194, 3mph = 213
5% Gradient—2mph = 303, 2.5mph = 363, 3mph = 450
10% Gradient = 2mph = 411, 2.5mph = 441, 3mph = 510
Bike Stationary
LES Mills Grit
Rugby
Martial Arts
Light = 374, Moderate = 476, Vigorous = 714,
Very Vigorous = 850
623
680
599
Exercise/Sports
Cycling
Calories Burned per hour (based on 150lbs person)
Leisurely = 272, 10-12mph = 408, 12-14 mph = 544,
14-16 mph = 680, 16-250mph = 816
Mountain Biking
TRX
578
Circuits
Basketball
544
Golf
Horseback Riding
Field Hockey
Kickboxing
Kayaking
Body Attack
Tennis
Spinning
Soccer
Line Dancing
Pilates
Zumba
Body Pump
Skipping
Badminton
Squash
Stepper—Stationary
476
General = 408, competitive = 544
Carrying clubs = 306, Pulling clubs = 293
272
544
687
340
538
476
476
General = 476, competitive = 680
306
170
599
368
Light = 544, moderate = 680, vigorous = 816
Social = 306, competitive = 476
816
612