Track Your Exercise

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