
Home
> Weight Loss Diet & Nutrition Section
> 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.
Note: Feel free to print this calorie burning chart as a handy reference.
Return from Calorie Burning Chart to Weight Loss Diet & Nutrition Section
Return from Calorie Burning Chart to Home
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.
Return from Calorie Burning Chart to Weight Loss Diet & Nutrition Section
Return from Calorie Burning Chart to Home