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Calorie Burning Chart


As stated in the Losing Weight 101 section, expending more calories through cardiovascular is second key to losing weight fast.

Use this chart below to help you select the right activities and the duration that will help you achieve your weight loss goals. Keep in mind that, like any calorie burning chart, it is just an approximation.

This chart is also useful for giving you new ideas for your next workout routine.

Remember, your body adapts quickly to any giving activity, and becomes more efficient at it. This means you don't burn as many calories as when you first start the activity. Boost up the intensity, vary the activity in some way, or keep your body guessing by trying new activities.


Activity Calories Burned Off After 1 Hour
Body Weight
100 lbs 120 lbs 140 lbs 160 lbs 180 lbs 200 lbs
Aerobics, low intensity 227 272 318 363 408 454
Aerobics, high intensity 318 381 445 508 572 635
Backpacking 318 381 445 508 572 635
Badminton, low intensity 205 246 286 327 368 409
Badminton, high intensity 318 381 445 508 572 635
Baseball, competitive 227 272 318 363 408 454
Baseball, playing catch 114 137 159 182 205 228
Basketball, competitive 363 436 508 581 654 726
Basketball, shooting around 272 327 381 436 490 545
Bicycling, low intensity - 10.5 mph 272 327 381 436 490 545
Bicycling, moderate intensity - 12.5 mph 363 436 508 581 654 726
Bicycling, high intensity - 17.5 mph 545 654 762 871 980 1,089
Bobsledding 318 381 445 508 572 635
Bowling 136 163 191 218 245 272
Boxing, punching bag 272 327 381 436 490 545
Boxing, sparring 408 490 572 654 735 817
Broomball 318 381 445 508 572 635
Canoeing, low intensity 136 163 191 218 245 272
Canoeing, high intensity 545 654 762 871 980 1,089
Circuit Training 363 436 508 581 654 726
Cricket  227 272 318 363 408 454
Croquet 114 137 159 182 205 228
Curling 182 218 254 290 327 363
Dancing 272 327 381 436 490 545
Field Hockey 363 436 508 581 654 726
Fencing 272 327 381 436 490 545
Football, competitive 408 490 572 654 735 817
Football, flag/touch 363 436 508 581 654 726
Football, playing catch 114 137 159 182 205 228
Golf 182 218 254 290 327 363
Gymnastics 182 218 254 290 327 363
Hacky Sack 182 218 254 290 327 363
Handball 363 436 508 581 654 726
Hiking, cross country 272 327 381 436 490 545
Ice Hockey 363 436 508 581 654 726
Ice Skating, low intensity 318 381 445 508 572 635
Ice Skating, high intensity (second best activity for burning fat in this calorie burning chart!) 681 817 953 1,089 1,225 1,362
Jogging 318 381 445 508 572 635
Jump Rope, low intensity 363 436 508 581 654 726
Jump Rope, moderate intensity 454 545 635 726 817 908
Jump Rope, high intensity 545 654 762 871 980 1,089
Kayaking 227 272 318 363 408 454
Kickball 318 381 445 508 572 635
Lacrosse 363 436 508 581 654 726
Martial Arts (judo, karate, kickboxing) 454 545 635 726 817 908
Motocross 182 218 254 290 327 363
Paddleboat 182 218 254 290 327 363
Polo 363 436 508 581 654 726
Power Walking 295 354 414 473 532 591
Racquetball, low intensity 318 381 445 508 572 635
Racquetball, high intensity 454 545 635 726 817 908
Rock Climbing 499 599 699 799 899 998
Rollerblading 318 381 445 508 572 635
Rowing Machine, low intensity 318 381 445 508 572 635
Rowing Machine, high intensity 432 518 604 690 777 863
Rugby 454 545 635 726 817 908
Running, 5 mph 363 436 508 581 654 726
Running, 8 mph 613 736 858 981 1,104 1,226
Running, 10 mph (this activity burns the most calories of all the activities in this calorie burning chart!) 726 871 1,017 1,162 1,307 1,452
Shuffleboard 136 163 191 218 245 272
Skateboarding 227 272 318 363 408 454
Skiing 272 327 381 436 490 545
Snorkeling 227 272 318 363 408 454
Snow Shoeing 363 436 508 581 654 726
Snowmobiling 159 191 223 255 287 318
Soccer, low intensity 318 381 445 508 572 635
Soccer, high intensity 454 545 635 726 817 908
Squash 545 654 762 871 980 1,089
Stationary Bike, low intensity 227 272 318 363 408 454
Stationary Bike, high intensity 477 572 668 763 858 954
Surfing 136 163 191 218 245 272
Swimming, backstroke 363 436 508 581 654 726
Swimming, breaststroke 454 545 635 726 817 908
Swimming, butterfly 499 599 699 799 899 998
Swimming, sidestroke 363 436 508 581 654 726
Table Tennis 182 218 254 290 327 363
Tai Chi 182 218 254 290 327 363
Tennis, singles 363 436 508 581 654 726
Tennis, doubles 272 327 381 436 490 545
Ultimate Frisbee 159 191 223 255 287 318
Volleyball, beach 363 436 508 581 654 726
Volleyball, recreational (6-9 player teams) 136 163 191 218 245 272
Volleyball, competitive (6-9 player teams) 182 218 254 290 327 363
Walking, low intensity - 2 mph 114 137 159 182 205 228
Walking, high intensity - 4.0 mph 182 218 254 290 327 363
Water Aerobics 182 218 254 290 327 363
Water Polo 454 545 635 726 817 908
Water Skiing 272 327 381 436 490 545
Water Volleyball 136 163 191 218 245 272
Weight Lifting, low intensity 136 163 191 218 245 272
Weight Lifting, high intensity 272 327 381 436 490 545
Windsurfing 136 163 191 218 245 272

Note: Feel free to print this calorie burning chart as a handy reference.



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