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Activity Chart

       

Physical Activity and Calories Burned - 30 minutes◊

    If You Weigh:
Activity   150 lbs. 180 lbs.
Step Aerobics Step Aerobics 290 348
Elliptical Trainer Elliptical Trainer 245 294
Gentle Yoga / Stretching Gentle Yoga / Stretching 85 102
Weight Lifting, Light, Free-Weight / Machines Weight Lifting, Light,
Free-Weight / Machines
102 122
Weight Lifting, Vigorous, Free-Weight / Machines Weight Lifting, Vigorous,
Free-Weight / Machines
204 245
Bicycling, Stationary, Moderate (150 watts) Bicycling, Stationary,
Moderate (150 watts)
238 286
Bicycling, Stationary, Vigorous (200 watts) Bicycling, Stationary,
Vigorous (200 watts)
358 430
Running 5 mph (12 minute run) Running 5 mph
(12 minutes per mile)
273 327
Running 7 mph (9.5 minute run) Running 7 mph
(8.5 minutes per mile)
392 470
Walking 3 mph (20 minute walk) Walking 3 mph
(20 minutes per mile)
112 135
Gardening / Weeding Gardening / Weeding 150 184
Office Work Office Work 50 61
Vacuuming Vacuuming 119 143
Watching TV Watching TV 34 41
Cooking Cooking 68 82
◊ Keep in mind that these figures are estimations, best used for comparing activities. At a given weight, the higher your lean body mass, the more Calories you will burn with a given activity. For example, a 180 lb. man will generally burn more Calories than a 180 lb. woman.