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Burn, Baby, Burn Those Calories!

How Many Calories Does Your Workout Torch?

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One of the most important components of a healthy lifestyle is regular exercise. By incorporating a variety of exercises and activities into your routine, you can help prevent the boredom that comes with doing the same thing each day. Different activities utilize various combinations of muscle groups and intensity levels, therefore burning different amounts of calories per session.

The table below runs down (on average) the number of calories that various exercises burn, which depend on both the activity itself, and the weight and sex of the participant. Try some of the ideas below to spice up your workout routine. If you work extra-hard one day, take it easy the next and give your body a chance to recover with a lighter activity.

 30-Minute Workout  Female 140
lbs.
Female  165
lbs.
Female 190
lbs.
Male  170 lbs.  Male  190 lbs.  Male 210 lbs.
 Moderate Walking 94  116  138 111  128   145
 Brisk Walking 115 141  166 136 156 176
 Jogging 6.7 mph 419 499 578 505  568  632
 Running 8.5 mph  545 648 750 659 740 821
 Racquetball 250 300 350 300 340 379
 In-line skating 461 548 636 556 626 695
 Swimming 250 300 350 300 340 379
 Weightlifting 81 101 121 96 111 126
 Stationary Biking 250  300 350 300 340 379
 Circuit training 292 349 407 352 397 442
 Jumping rope 376 449 521 300 511 568
 Stationary Rowing 250 300 350 300 340 379
 Tennis
(singles)
292 349 407 352 397 442
 Golfing
(walking
with clubs)
145 176 206 172 196 221
 Soccer
(casual)
250 300 350 300 340 379
Basketball 208 250 292 249 282 315
 Aerobics
(low impact)
167 200 235 198 225 252
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About The Author

Liz Noelcke Liz Noelcke
Liz is a journalist who often writes about health and fitness topics.

Member Comments

  • It would be really nice if I was a runner/ jogger but I am not. Just like to walk and dance. - 10/8/2013 7:34:54 AM
  • I have to dust off my skates! - 8/3/2013 1:19:44 PM
  • The amount of calories this article says you burn running 8.5 mph for 30 minutes is not the same amount the same exercise logs as in the fitness tracker.....hrrmm
    mm?? - 6/14/2013 3:17:11 AM
  • I WISH we could save this article to our favorites, or at least print out that little chart!! - 1/6/2013 3:50:41 AM
  • Now if ONLY I could RUN I would have this thing BEAT! - 12/28/2011 5:45:42 PM
  • I honestly don't worry very much about specific numbers when it comes to calories burned. I do wear a heart rate monitor with chest strap, which gives me a pretty good estimate, but all this chart of the HRM gives is an ESTIMATE. All of us burn calories in our own way, and it's impossible to know exactly how many calories you burn with each exercise. Just like you shouldn't obsess over that pesky number on the scale, I think you also should not obsess about your calories burned.

    So, instead, I rely on making sure I get plenty of exercise. I go to the gym 3-4 times a week and switch it up between Zumba, Zumba Toning (w/weights), the weight machines, and the treadmill. I always make sure I get an hour's worth of exercise or more while I am there, and also that I work up a good sweat. When I don't go to the gym I spend 30 minutes-1 hour playing Wii games like EA Sports Active 2, Just Dance and Just Dance 2...or I go walking on the city's walking trail with friends. - 9/1/2011 8:37:43 AM
  • I actually found this article very helpful. I do not see why a little information needs to necessarily "stress me out". Since weight loss is a matter of burning more calories than are taken in, having a guide of how many calories get burned in certain activities to me is helpful. I may never run at those speeds, but then I'm not going to play 30 mins of racquetball either. The one I didn't see here that I do frequently is biking - not stationary. - 8/24/2011 5:39:45 AM
  • I agree with Philfan1 - why stress out about the numbers of calories burned when we do exercises? Personally, I feel I've accomplished something if I can actually get outside and walk for 1/2 an hour! If I can do that every other day, I feel good about myself. This is coming from a person (me) who is not very much into exercising. Oh, I understand the benefits, but it takes a lot for me to get out there and do it! I keep trying, and I am getting better. That's all I really care about. Good luck, all! - 8/19/2011 12:21:30 PM
  • Where did they get these running/jogging speeds at? That is WAAAYYYYYYY faster than what I move at...

    They should have named it Run, baby, run. lol =)
    - 8/19/2011 12:20:35 PM
  • Where did they get these running/jogging speeds at? That is WAAAYYYYYYY faster than what I move at...

    They should have named it Run, baby, run. lol =)
    - 8/19/2011 12:20:29 PM
  • Where did they get these running/jogging speeds at? That is WAAAYYYYYYY faster than what I move at...

    They should have named it Run, baby, run. lol =)
    - 8/19/2011 12:20:19 PM
  • Where did they get these running/jogging speeds at? That is WAAAYYYYYYY faster than what I move at...

    They should have named it Run, baby, run. lol =)
    - 8/19/2011 12:19:44 PM
  • REBORN4EVER
    Sorry gang, if I'm too anal retentive but it appears this is a re-cycled article from 2007? I say that because I went back to look at all the comments and saw comments from 2007. So could it be possible that this, being a "dated" article, doesn't reflect more accurate information??
    I, too, find these figures questionable but I'm going to use them as a "guide estimate" for my workouts. I really do think the point of the article is that I need to change-up my routines so boredom doesn't take hold.
    Remember, new research is intimating that as little as 15 minutes a day, every day, can yield positive benes. :) - 8/19/2011 9:22:56 AM
  • At 58 my body can't take the stress of most of these activities and in this economy who can afford a gym or golf membership? The article is well-intentioned but didn't suggest activities that the average person could do within a realistic budget and time-frame. Short breaks where we increase our heart rate, stretch and take a short walk are more achievable activities that will gently raise the calories burned over the day. - 8/19/2011 8:26:00 AM
  • I wear a BodyBugg to keep track of my calories burned. I weigh 140 pounds and walk at a 4 MPH pace. In that hour I burn 400 calories, give or take, depending on what route I'm doing that day. I've taken a 50 minute step-interval class at my gym and burned 250 calories (that includes a 10 minute warm up and 5 minute cool down). I burn approximately 250 calories during a 50 minute weight training session, but the "after burn" stays with me for hours and I burn more calories per minute than normal. - 8/19/2011 8:05:20 AM
Popular Calories Burned Searches: Volleyball: Sand  |  Volleyball: gym  |  Volleyball: general

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