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How To Burn Calories

Here's a list of more than 25 activities and their calorie counts to help you figure out what you're losing when you exercise.

Activity

Aerobic Dance
Basketball
Bicycling (10 mph, level ground)
Bowling (competitive)
Canoeing (vigorous)
Croquet
Field Hockey
Fishing
Golf (carrying clubs)
        (power cart)
Handball (leisure)
              (vigorous)
Horseback Riding (galloping)
                            (trotting)
                            (walking)
Ice Skating (fast pace)
                  (slow pace)
Judo
Jumping Rope
Mountain Climbing
Rowing Machine
Roller Skating (fast pace)
                      (slow pace)
Running (5.5 mph)
             (7.5 mph)
Skiing (cross-country, 2.5 mph)
          (cross-country, 8 mph)
          (downhill)
Sleeping
Squash
Swimming (breaststroke, 1 mph)
                (crawl, fast)
                (backstroke)
Tennis (singles)
          (doubles)
Volleyball
Walking (3 to 3.5 mph)

Calories*
(30 Minutes)

178
258
189
108
192
111
249
114
162
108
270
297
255
204
75
315
199
363
223
270
378
315
199
295
426
252
459
247
32
393
300
291
315
216
162
93
130

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*Approximate number of calories burned based on a 135-lb woman:
Increase number by 10% for every 15 pounds over 135; decrease by 10% for every 15 pounds under 135. Source: Valley Yellow Pages