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Want a quick guide to how many calories you burn doing various activities? Well, now you have one! These are the average calories burned for a 200 pound individual doing each activity for a 30 minute time period.

Activity Calories burned
Sleeping 44
Reading 50
Talking on phone 50
Writing 50
Sitting / resting 50
Standing 57
Sex – foreplay 69
Card playing 76
Playing board games 76
Studying 88
Driving 101
Touring/Traveling 101
Packing Suitcase 101
Washing dishes 107
Ironing 107
Shopping 113
Billiards 120
Brush teeth 120
Football – playing catch 120
Croquet 120
Horseback riding – walking 120
Tailoring, Cutting 126
Push stroller with child 126
Putting away Groceries 126
Hairstyling 126
Cooking 126
Walking 2 mph 132
Hatha yoga 132
Playing Piano 132
Housework 139
Frisbee playing 145
Surfing 145
Bowling 145
Dancing – ballroom slow 145
Fishing 145
Loading/Unloading a car 151
Playing guitar 151
Archery 164
Golf – cart 164
Snowmobiling 164
Volleyball – recreation 164
Weight lifting – general 164
Lifting weights – general 164
Pilates Beginner 176
Carrying an Infant 176
Hang Gliding 176
Carpentry/Workshop 176
Weaving cloth 176
Paddleboat 189
Walk / run play with kids 189
Raking lawn 189
Coaching – team sports 189
Table tennis 189
Water Aerobics 189
Stretching 189
Cycling – leisure 189
Showering 202
Sex – intercourse 202
Elder care, Disabled adult 202
Tennis – doubles 202
Walking 3 mph 208
Mowing – push 208
Volleyball – competitive 208
Washing car 214
Calisthenics / exercise – moderate 214
Golf – pull cart 214
Situps / crunches – moderate 214
Basketball – shooting baskets 214
Jumping jacks – moderate 214
Badminton 214
Canoeing 2 mph 214
Mopping 214
Farming/Feeding livestock 227
Hunting 239
Cricket 239
Painting House 239
Skating – moderate 239
Softball or baseball 239
Skateboarding 239
Kayaking 239
Pushups – moderate 239
Ashtanga yoga 246
Pilates Intermediate 246
Power yoga 246
Walking 4 mph 246
Hopscotch/Dodge ball 252
Using Crutches 252
Snorkeling 252
Cleaning Gutters 252
Garden 258
Dancing – fast ballroom 265
Construction/Remodeling 277
Dancing – aerobic, ballet, modern 284
Boxing – punching bag 284
Horse grooming 284
Fencing 284
Hiking 284
Skiing – water 284
Chop Wood 290
Tennis – singles 290
Aerobics – low impact 290
Golf – carry clubs 290
Swimming – moderate 290
Lifting weights – vigorous 290
Shovel Snow 290
Weight lifting – vigorous 290
Pilates Advanced 302
Horseback riding – trotting 309
Rearranging Furniture 315
Sledding, toboganning 328
Step aerobics – low impact 334
Racquetball casual 334
Stair Step Machine 334
Basketball – officiating 334
Bikram / hot yoga 334
Rowing machine – moderate 334
Aerobics – high impact 334
Soccer casual 334
Spinning – moderate 334
Jogging 334
Stationary bicycle / spinning – moderate 334
Backpacking 353
Zumba 378
Repelling 384
Situps / crunches – vigorous 384
Horseback riding – galloping 384
Hockey 384
Walking – up stairs 384
Calisthenics / exercise – vigorous 384
Jumping jacks – vigorous 384
Basketball 1/2 court 391
Bicycling / biking – mountain 403
Pushups – vigorous 403
Running 5 mph 403
Frisbee, Ultimate 403
Lacrosse 403
Cycling / cycling 12-14 mph 416
Rowing machine – vigorous 416
Skiing – downhill 416
Football – touch 416
Bicycling / cycling 12-14 mph 416
Vinyasa yoga 416
Skating – vigorous 435
Canoeing 4 mph 441
Football – full contact 460
Ski machine 460
Swimming – vigorous 466
Racquetball competitive 479
Rope jumping 479
Soccer competitive 479
Judo – martial arts 479
Running 6 mph 479
Bicycling / cycling 14-16 mph 504
Step aerobics – high impact 504
Cycling / cycling 14-16 mph 504
Rugby 504
Basketball full court 523
Rock climbing 523
Skiing – cross country 542
Elliptical trainer 542
Stationary bicycle / spinning – vigorous 542
Spinning – vigorous 542
Running 7 mph 548
Boxing – in ring 573
Handball 573
Running 8 mph 643
Running 10 mph 857
Running 12 mph 1,065

 

Remember, you have to burn 3500 calories to lose 1 pound. You can’t want to go crazy and try to run at 12 mph for an hour and a half to try to lose weight, but be careful to not over exert your body. Easy does it!

A great way to burn quick calories is dancing! I went out to a couple clubs last night with my little brother and some friends and was dancing quite vigorously for close to four hours! I burnt 3290 calories and was 3 pounds lighter this morning that I was yesterday! Now if you’re under 18 (or 21 in some states) then that makes things a little more difficult. Easy fix? Turn on the radio and have a dance party at home! Not only will you burn calories and lose weight, you are helping tone almost every muscle in your body! Get out there and shake your booty!!

If you have any questions, feel free to comment, message us on Facebook,  or follow us on Twitter! We love to hear feedback and love to hear success stories from our readers!

Good luck on everyone’s journeys!

~Ash<3

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