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We Know: How Many Calories Different Kinds of Exercise Burn
What exercises can I do without equipment or training, and how many calories do they burn?
The following exercise activities can be done on your own with little (if any) guidance. The only equipment required is quality walking or running shoes.
- Walking slowly 215 calories per hour
- Moderate walking 3 miles and hour 354 calories per hour
- Race walking 698 calories per hour
- Hiking: 645 calories per hour
- Jog walk (jogging less than 10 minutes at a time) 645 miles per hour
- Running 12 minutes per mile 860 calories per hour
- Running 6 minute mile: 1720 calories per hour
What exercise activities can I do for fun, and how many calories do they burn?
Dancing (equivalent to aerobic activity), bicycling, and various team sports are great forms of exercise and burn the following amount of calories:
- General dancing: 698 calories per hour
- Slow ballroom dancing (waltz, foxtrot, slow dancing) 322 calories per hour
- Fast dancing (disco, folk, square) 483 calories per hour
- General bicycling: 860 calories per hour
- Leisurely bicycling < 10 mph: 430 calories pre hour
- Bicycle racing > 20 mph: 1720 calories per hour
- Basketball 860 calories per hour
- Football 967 calories per hour
- Softball 537 calories per hour
- Golf: 483 calories per hour
- Tennis: 752 calories per hour
What household activities can I do to burn calories, and how many will I burn?
- Carry the groceries into the house, or better yet, to burn up to 201.5 calories in 15 minutes).
- Do heavy cleaning on your hands and knees (scrubbing floors, or tub) to burn 408 calories per hour.
- Stand up to take care of your children (bathing, grooming, feeding, and occasional lifting) and burn 322 calories per hour, versus while seated, which burns 268 calories per hour.
- Being inactive (meditating, reading, sleeping, writing) burns 96-107 calories per hour.
- Do yard work to boost the amount of calories you burn. Planting, and raking the lawn burn an average of ,450 calories per hour and mowing the lawn (with a self propelled walking mower) burns 591 calories per hour.
What activities burn the most calories?
Besides those activities already mentioned, the following the following activities burn a maximum amount of calories. The average person should start with a simpler and less taxing form of exercise and work your way up to it.
- Jumping Rope burns 680 calories per hour
- Sprinting burns 680 calories per hour and should probably be done with an experienced partner.
- Spinning burns 850 calories per hour and should be attempting only after reaching an above average level of fitness.
Final notes:
- Remember to consult a physician before starting an exercise program.
- Your weight and level of physical fitness will affect how many calories you burn during these activities. These numbers apply to people the average to low level of fitness.
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