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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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