Track Your Exercise

beta

The FitOff Lab

Here is a list of activities, and the calories you'll burn if you were doing the activity for 30 minutes, and you weigh 100lbs.  Increasing the duration and/or weight will increase the calories burned.

**Approximate values only - this information is based on ideal conditions and general averages.  Individual results may vary.

TitleCalories Burned
Stretching40
Sailing (Boat, Board, Ice, Yachting)45
Darts45
Billiards45
Pool45
Snooker45
Bubble Hockey55
Dancing (slow)55
Bowling55
Walking (3.2kph/2mph)60
Croquet60
Motorcycling60
Yoga (Normal)60
Walking Dog70
Stationary Bike ( 50w, very light)70
Volleyball (casual)70
Frisbee70
Golfing (in cart)70
Bowls70
Bocce Ball70
Pilates70
Canoeing (4kph/2.5mph)70
Rowing (casual)75
Hula Dancing80
Swing Dancing80
Belly Dancing80
Kite Flying80
Walking (4.8kph/3mph)80
Salsa Dancing80
Snorkeling90
Curling90
Baseball90
Table Tennis90
Softball90
Sailing (in Competition)90
Walking /w 10lb load (4.8kph/3mph)100
Skateboarding100
Walking (6.4kph/4mph)100
Wii Sports (Variety)100
Tenniquoits100
Dancing (noncontact)100
Golfing (walking, no cart)100
Square Dancing105
Breakdance105
Polka Dancing105
Line Dancing105
House Dancing (Electronica, Progressive)110
Tennis (doubles)110
Moving (moderate)115
Ballet Dancing115
Jazz Dancing115
Tap Dancing115
Aerobic dancing (low impact)115
Renovations (Light - paint,wallpaper,tiling)115
Swimming (22.8m/min)120
Volleyball (game)120
Dodgeball120
Renovations (Moderate - lifting,digging)125
Bicycling (16kph/10mph)125
Weight training (90sec between sets)125
Basketball (leisurely, nongame)130
Stability Ball Exercises130
Ice Skating (Light)130
Downhill Skiing130
Walking /w 10lb load (6.4kph/4mph)130
Snow skiing, downhill130
Stationary Bike (100w, light)130
Golf - Driving Range135
Roller Skating135
Fencing135
Kayaking135
Canoeing (7kph/4mph)135
Paddle Skiing140
Stair climbing (light)140
Wii Boxing140
Glider (Light)145
Hip Hop Dancing145
Jazzercise145
Slimnastics145
Snowboarding145
Aerobics step training ( 4" step)145
Floor Hockey150
Street Hockey150
Treadmill (Light)150
Walking /w 20lb load (6.4kph/4mph)150
Badminton150
Swimming (45m/min)150
Aerobics, slide training (basic)150
Cardio Wave (Moderate)155
Snow Skiing (Cross Country Casual)155
Resistance Band Cardio (Moderate)155
Hiking, no load155
Elliptical Trainer (Moderate)155
Cross Trainer (Moderate)155
Horse Riding (Cross country casual)155
Hockey160
Lacrosse160
Swimming (50m/min)160
Luge160
Tobogganing160
Running ( 8kph/5mph)160
Jogging (8kph/5mph)160
Yoga (Power Yoga)160
Sledding160
Tennis160
Waterskiing160
Stair climber machine160
Walking uphill (only)165
Snow shoeing165
Stationary Bike (150w, moderate)165
Ski Machine (Moderate)165
Ice Skating (Moderate)165
Multi-Step170
Aerobics step training ( 6-8" step)170
Spin Class (Moderate)175
Powercycling (Moderate)175
Moving (vigorous - carrying up/down)180
Hiking (10lb load)180
Backpacking (10lb load)180
Glider (Moderate)180
Boxercise180
Rowing machine180
Elliptical Trainer (Vigorous)185
Cross Trainer (Vigorous)185
Cardio Wave (Vigorous)185
Pushups190
Circuit Training190
Pullups190
Jumping Jacks190
Scuba diving190
Weight training (60sec between sets)190
Ultimate Frisbee190
Situps190
Snow shoveling195
Soccer195
Wall Climbing; Roped195
Deep Water Running200
Touch Rugby200
Hiking (20lb load)200
Cricket (nets)200
Bicycling (21kph/13mph)200
Backpacking (20lb load)200
Rugby205
Running ( 9.7kph/6mph)205
Jogging (9.7kph/6mph)205
Treadmill (moderate)205
Raquetball205
Aerobics step training (10-12" step)205
Squash205
Shovelglove (vigorous)210
Stair climbing (moderate)215
Basketball (game)220
Netball220
Snow Skiing (Cross Country Medium)220
Bikram Yoga225
Hot Yoga225
Swimming (75m/min)230
Handball230
Backpacking (30lb load)235
Hiking (30lb Load)235
Martial Arts240
Running (11.3kph/7mph)240
Tae Kwon Do240
Sprinting (11.3kph/7mph)240
Kick boxing240
Treadmill (Vigorous)245
Powercycling (Vigorous)250
Stationary Bike (200w, vigorous)250
Spin Class (Vigorous)250
Roller blading250
Glider (Vigorous)250
In-line Skating250
Weight training (40sec between sets)255
Bicycling (26kph/16mph)265
Water aerobics275
Aquacise275
Skipping rope285
Running (13kph/8mph)285
Sprinting (12.9kph/8mph)285
Water Polo285
Sprints (14.5kph/9mph)320
Running (14kph/9mph)320
Speed Skating (Competative)320
Snow Skiing (Cross Country Hard)330
Bicycling (31kph/19mph)335
Running (16kph/10mph)340
Sprints (16.1kph/10mph)340