Amount of Calories Burned Per Exercise, Activity or Sport

I've been asked many times how many calories are burned when doing certain exercises. I've decided to put together this list that shows what calories you can expect to burn by doing certain exercises and activities. Please note that a person's weight also determines how many calories are being burned per exercise, so lists are split into 3 groups: people who are 160 pounds (73 kilograms) or less, people who are closer to 200 pounds (91 kilograms) and people who are over 240 pounds (109 kilograms) or more. Calories burned are an estimate per hour of the specified activity.

Please note that these are estimates and personal results may vary

Estimated calories burned per hour for people who weigh 160 pounds (73 kilograms) or less:

• Rope jumping/ Skipping:                       861 calories per hour
• Running (8 mph speed):                         861 calories per hour
• Tae Kwon Do:                                        752 calories per hour
• Swimming (high intensity):                   715 calories per hour
• Stair treadmill:                                       657 calories per hour       
• Running (5 mph speed):                        606 calories per hour
• Basketball game:                                   584 calories per hour
• Football (touch or flag):                        584 calories per hour
• Tennis (singles):                                    584 calories per hour
• Rollerblading:                                        548 calories per hour
• Aerobics (high intensity):                      533 calories per hour
• Backpacking:                                         511 calories per hour
• Ice skating:                                            511 calories per hour
• Racquetball:                                          511 calories per hour
• Skiing (cross-country):                         496 calories per hour
• Hiking:                                                  438 calories per hour
• Rowing (stationary):                             438 calories per hour
• Skiing (water):                                      438 calories per hour
• Swimming (light/moderate intensity):  423 calories per hour
• Aerobics (water):                                  402 calories per hour
• Aerobics (low intensity):                      365 calories per hour
• Elliptical trainer (moderate intensity): 365 calories per hour
• Resistance (weight) training:                365 calories per hour
• Softball or baseball:                              365 calories per hour
• Golfing (carrying clubs):                      314 calories per hour
• Skiing (downhill):                                 314 calories per hour
• Walking (3.5 mph speed):                     314 calories per hour
• Bicycling (10 mph speed for leisure):   292 calories per hour
• Volleyball:                                             292 calories per hour
• Yoga (power):                                        292 calories per hour
• Canoeing:                                              256 calories per hour
• Bowling:                                                219 calories per hour
• Dancing (ballroom):                              219 calories per hour
• Tai Chi:                                                  219 calories per hour
• Walking (2 mph speed):                        204 calories per hour
• Yoga (hatha):                                         183 calories per hour

Estimated calories burned per hour for people who are closer to 200 pounds (91 kilograms):

• Jumping rope/ skipping:                       1,074 calories per hour
• Running (8 mph speed):                       1,074 calories per hour
• Tae Kwon Do:                                      937 calories per hour
• Swimming (high intensity):                 892 calories per hour
• Stair treadmill:                                     819 calories per hour
• Running (5 mph speed):                       755 calories per hour
• Basketball game:                                  728 calories per hour
• Football (touch or flag):                       728 calories per hour
• Tennis (singles):                                   728 calories per hour
• Rollerblading:                                       683 calories per hour
• Aerobics (high intensity):                     664 calories per hour
• Backpacking:                                        637 calories per hour
• Ice skating:                                            637 calories per hour
• Racquetball:                                          637 calories per hour
• Skiing (cross-country):                         619 calories per hour
• Hiking:                                                  546 calories per hour
• Rowing (stationary):                             546 calories per hour
• Skiing (water):                                      546 calories per hour
• Swimming laps (light/moderate intensity): 528 calories per hour
• Aerobics (water):                                  501 calories per hour
• Aerobics (low intensity):                      455 calories per hour
• Elliptical trainer (moderate intensity):  455 calories per hour
• Resistance (weight) training:                455 calories per hour
• Softball or baseball:                              455 calories per hour
• Golfing (carrying clubs):                      391 calories per hour
• Skiing (downhill):                                391 calories per hour
• Walking (3.5 mph speed):                    391 calories per hour
• Bicycling (10 mph speed, for leisure): 364 calories per hour
• Volleyball:                                            364 calories per hour
• Yoga (power):                                      364 calories per hour
• Canoeing:                                             319 calories per hour
• Bowling:                                               273 calories per hour
• Dancing (ballroom):                             273 calories per hour
• Tai Chi:                                                 273 calories per hour
• Walking (2 mph speed):                       255 calories per hour
• Yoga (hatha):                                        228 calories per hour

Estimated calories burned per hour for people who are over to 240 pounds (109 kilograms) or more:

• Rope jumping/skipping:                           1,286 calories per hour
• Running (8 mph speed):                           1,286 calories per hour
• Tae Kwon Do:                                          1,123 calories per hour
• Swimming (High Intensity):                    1,068 calories per hour
• Stair treadmill:                                         981 calories per hour
• Running (5 mph speed):                          905 calories per hour
• Basketball game:                                     872 calories per hour
• Football (touch or flag):                          872 calories per hour
• Tennis (singles):                                      872 calories per hour
• Rollerblading:                                         818 calories per hour
• Aerobics (high intensity):                       796 calories per hour
• Backpacking:                                          763 calories per hour
• Ice skating:                                              763 calories per hour
• Racquetball:                                            763 calories per hour
• Skiing (cross-country):                           741 calories per hour
• Hiking:                                                    654 calories per hour
• Rowing (stationary):                               654 calories per hour
• Skiing (water):                                        654 calories per hour
• Swimming (light/moderate intensity):    632 calories per hour
• Aerobics (water):                                    600 calories per hour
• Aerobics (low intensity):                        545 calories per hour
• Elliptical trainer (moderate intensity):    545 calories per hour
• Resistance (weight) training:                  545 calories per hour
• Softball or baseball:                                545 calories per hour
• Golfing (carrying clubs):                        469 calories per hour
• Skiing (downhill):                                  469 calories per hour
• Walking (3.5 mph speed):                      469 calories per hour
• Bicycling (10 mph speed for leisure):    436 calories per hour
• Volleyball:                                              436 calories per hour
• Yoga (power):                                        436 calories per hour
• Canoeing:                                               382 calories per hour
• Bowling:                                                327 calories per hour
• Dancing (ballroom):                              327 calories per hour
• Tai Chi:                                                  327 calories per hour
• Walking (2 mph speed):                        305 calories per hour
• Yoga (hatha):                                         273 calories per hour

I hope that list serves as a valuable guide to help you choose the right activity that can meet your body transformation goals. STAY STRONG!

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