Calories Burned List : SparkDiet Resource Center




  
Walking / Running
Hiking: cross-country
Running or jogging: 10 mph (6 minutes per mile)
Running or jogging: 5 mph (12 minutes per mile)
Running or jogging: 5.5 mph (11 minutes per mile)
Running or jogging: 6 mph (10 minutes per mile)
Running or jogging: 6.7 mph (9 minutes per mile)
Running or jogging: 7.5 mph (8 minutes per mile)
Running or jogging: 8.6 mph (7 minutes per mile)
Intervals of run/walk or walk/jog: 6 mph or slower (> 10 minutes per mile)
Walking: 3.5 mph (17 minutes per mile)
Walking: 4 mph (15 minutes per mile)
Walking: 4.6 mph (13 minutes per mile)
Walking: 3.15 mph (19 minutes per mile)
Walking: 2.85 mph (21 minutes per mile)
Walking: 2.5 mph (24 minutes per mile)
Walking: 2 mph (30 minutes per mile)
Hiking: climbing hills (carrying under 10 lb load)
Hiking: climbing hills (carrying 10-20 lb load)
Running: 20 km/h (3 minutes per km)
Running: 15 km/h (4 minutes per km)
Running: 12 km/h (5 minutes per km)
Running: 10 km/h (6 minutes per km)
Running: 8.5 km/h (7 minutes per km)
Running: 7.5 km/h (8 minutes per km)
Walking: 7.5 km/h (8 minutes per km)
Walking: 6.6 km/h (9 minutes per km)
Walking: 6 km/h (10 minutes per km)
Walking: 5.45 km/h (11 minutes per km)
Walking: 4.6 km/h (13 minutes per km)
Walking: 4 km/h (15 minutes per km)
Walking: 3.15 km/h (19 minutes per km)
Walk/Jog: >10 km/h (6 minutes per km)
Running: 9.2 mph (6.5 minutes per mile)
Running: 8 mph (7.5 minutes per mile)
Running: 7 mph (8.5 minutes per mile)
Running: 6.3 mph (9.5 minutes per mile)
Running: 5.7 mph (10.5 minutes per mile)
Running: 5.2 mph (11.5 minutes per mile)
Walking: 3.75 mph (16 minutes per mile)
Walking: 3.3 mph (18 minutes per mile)
Walking: 3 mph (20 minutes per mile)
Walking: 2.7 mph (22 minutes per mile)
Walking: 2.3 mph (26 minutes per mile)
Walking: 2.14 mph (28 minutes per mile)


Sports
Bowling
Golf: carrying clubs
Golf: Using Cart
Handball
Racquetball: casual
Racquetball: competitive
Tennis
Hockey: field or ice
Swimming: backstroke
Swimming: breaststroke
Swimming: butterfly
Swimming: crawl
Swimming: general
Swimming: treading water
Water Polo
Basketball
Basketball: wheelchair
Football: competitive
Football: touch, flag
Soccer
Softball
Volleyball: Sand
Volleyball: gym
Volleyball: general
Boxing
Wrestling
Crewing
Curling
Fencing
Rugby
Lacrosse
Paddleball
Diving
Baseball
Kettlebell training
 
Home Activities
Snow Shoeing
Chopping Wood
Gardening
Mowing Lawn: Push, hand
Mowing Lawn: Push, Power
Snow Blower: Walking
Raking Lawn
Shoveling Snow
Heavy Cleaning or house cleaning
Moving: carrying boxes
Construction
Digging: Heavy
Operating Heavy Machinery
Painting
Farm Work: general


Other Activities
Gymnastics: general
Rollerblading and rollerskating
Skateboarding
Ice Skating
Kayaking
Scuba diving
Skiing: cross-country
Skiing: downhill
Water Skiing
Water Volleyball
Whitewater: rafting, kayaking
Martial Arts
Tai Chi
Dancing: Disco, Ballroom, Square
Dancing: Fast, ballet, twist
Dancing: Slow, Waltz, Foxtrot
Badminton
Horseback riding
Skipping
Sailing
Acting
Archery / Hunting
Bobsledding
Coaching Sports
Croquet
Frisbee - general
Frisbee - ultimate
Playing an Instrument
Gymnastics
Hacky Sack
Riding Jet Ski
Kickball
Luge
Marching (band)
Massage Work
Officiating a sporting event
Paddleboating
Ping Pong
Sky Diving
Sledding
Snorkeling
Snowmobiling
Surfing
Cardio kickboxing (including Taebo, Turbo Kick, Turbo Jam)
Stagehand - Theatre
Tobagganing
Unicycling
Rappelling
Fishing: Sitting
Fishing: Standing
Fishing: In Stream
Squash
Rock Climbing
Billiards
Darts
Canoeing (4 mph)
Playing with Kids
Belly Dancing
Line Dancing
Tae Kwon Do
Trampoline jumping (including rebounding, tramponline running)
Brazilian Jiu Jitsu
Snowboarding
 
Other Exercises
Cycling > 20 mph (bicycle, biking, bike riding)
Cycling 12-13.9 mph (bicycle, biking, bike riding)
Cycling 14-15.9 mph (bicycle, biking, bike riding)
Cycling 16-19 mph (bicycle, biking, bike riding)
Cycling: BMX/mountain biking
Jumping rope (slow)
Step Aerobics (high impact)
Step Aerobics (low impact)
Aerobics: General: High Impact (including P90X and Insanity)
Aerobics, general, low impact (including Walk Away The Pounds)
Water aerobics
Stationary, exercise or recumbent bike: moderate ( < 12 mph)
Stationary, exercise or recumbent bike: vigorous (> 15 mph)
Calisthenics: moderate
Calisthenics: vigorous
Circuit training (including boot camp workouts)
Elliptical Trainer
Riders
Rowing, Stationary: moderate
Rowing, Stationary: vigorous
Ski Machine
Stair Step Machine (including stair master, stair climber, stair stepper)
Power Yoga (Vinyasa or Ashtanga)
Step-Ups: vigorous
Rope Jumping:Fast
Jumping Jacks - vigorous
Pilates
Pull-Ups - vigorous
Punching Bag
Push-Ups - vigorous
Sit-Ups - vigorous
Trampoline Jumping
Curves Circuit Training
Indoor cycling (including Spinning, group cycling, RPM)
Treadmill: 5 mph (12 minutes per mile)
Treadmill: 5.45 mph (11 minutes per mile)
Treadmill: 6 mph (10 minutes per mile)
Treadmill: 6.6 mph (9 minutes per mile)
Treadmill: 7.5 mph (8 minutes per mile)
Treadmill: 8.5 mph (7 minutes per mile)
Treadmill: 10 mph (6 minutes per mile)
Treadmill: 5% Incline, 5 mph (12 minutes per mile)
Treadmill: 5% Incline, 5.45 mph (11 minutes per mile)
Treadmill: 5% Incline, 6 mph (10 minutes per mile)
Treadmill: 5% Incline, 6.6 mph (9 minutes per mile)
Treadmill: 5% Incline, 7.5 mph (8 minutes per mile)
Treadmill: 5% Incline, 8.5 mph (7 minutes per mile)
Treadmill: 5% Incline, 10 mph (6 minutes per mile)
Treadmill: 10% Incline, 5 mph (12 minutes per mile)
Treadmill: 10% Incline, 5.45 mph, (11 minutes per mile)
Treadmill: 10% Incline, 6 mph (10 minutes per mile)
Treadmill: 10% Incline, 6.6 mph (9 minutes per mile)
Treadmill: 10% Incline, 7.5 mph (8 minutes per mile)
Treadmill: 10% Incline, 8.5 mph (7 minutes per mile)
Treadmill: 10% Incline, 10 mph (6 minutes per mile)
Treadmill: 15% Incline, 5 mph (12 minutes per mile)
Treadmill: 15% Incline, 5.45 mph (11 minutes per mile)
Treadmill: 15% Incline, 6 mph (10 minutes per mile)
Treadmill: 15% Incline, 6.6 mph (9 minutes per mile)
Treadmill: 15% Incline, 7.5 mph (8 minutes per mile)
Treadmill: 15% Incline, 8.5 mph (7 minutes per mile)
Treadmill: 15% Incline, 10 mph (6 minutes per mile)
Ladies Workout Express Circuit Training
Biking/Cycling: > 10 mph (6 minutes per mile)
Biking/Cycling: 10-11.9 mph (6 minutes per mile- 5 minutes per mile)
Treadmill: 4 mph (15 minutes per mile)
Treadmill: 3 mph (20 minutes per mile)
Treadmill: 2.5 mph (24 minutes per mile)
Treadmill: 2 mph (30 minutes per mile)
Treadmill: 5% Incline, 4 mph (15 minutes per mile)
Treadmill: 5% Incline, 3 mph (20 minutes per mile)
Treadmill: 5% Incline, 2.5 mph (24 minutes per mile)
Treadmill: 5% Incline, 2 mph (30 minutes per mile)
Treadmill: 10% Incline, 4 mph (15 minutes per mile)
Treadmill: 10% Incline, 3 mph (20 minutes per mile)
Treadmill: 10% Incline, 2.5 mph (24 minutes per mile)
Treadmill: 10% Incline, 2 mph (30 minutes per mile)
Treadmill: 15% Incline, 4 mph (15 minutes per mile)
Treadmill: 15% Incline, 3 mph (20 minutes per mile)
Treadmill: 15% Incline, 2.5 mph (24 minutes per mile)
Treadmill: 15% Incline, 2 mph (30 minutes per mile)
Kickboxing (includes Turbo Jam)
Water Jogging
SparkPeople: 6-Minute Butt Blasting Workout Video
SparkPeople: 15-Minute Desk Workout Video
SparkPeople: 15-Minute Abs Workout Video
SparkPeople: 15-Minute Ball Workout Video
SparkPeople: 20-Minute Resistance Band Workout Video
SparkPeople: 20-Minute Dumbbell Workout Video
Gazelle, with added resistance
SparkPeople 10-Minute Jump Start Cardio Workout Video (Coach Nicole)
SparkPeople 10-Minute Jump Rope Cardio Workout Video (Coach Nicole)
SparkPeople 10-Minute Bootcamp Cardio Workout Video (Coach Nicole)
SparkPeople Cardio Blast DVD: Walk It Out Workout (Coach Nicole)
SparkPeople Cardio Blast DVD: 80s Aerobics (Coach Nicole)
SparkPeople Cardio Blast DVD: Cardio Kickboxing (Coach Nicole)
SparkPeople Cardio Blast DVD: Hop to It (Coach Nicole)
SparkPeople Cardio Blast DVD: Jump Rope (Coach Nicole)
SparkPeople Cardio Blast DVD: Cardio Bootcamp (Coach Nicole)
Wii Fit exercise (beginner or low intensity)
Wii Fit exercise (advanced or high intensity)
SparkPeople 10-Minute Cardio Kickboxing Workout Video (Coach Nicole)
Biking/Cycling: >15 km/h (4 minutes per km)
Biking/Cycling: 16-19 km/h (3.75 minutes per km - 3.15 minutes per km)
Biking/Cycling: 20-22 km/h (3 minutes per km - 2.72 minutes per km)
Biking/Cycling: 23-25 km/h (2.6 minutes per km - 2.4 minutes per km)
Biking/Cycling: 26-31 km/h (2.3 minutes per km - 1.9 minutes per km)
Biking/Cycling: > 32 km/h (1.8 minutes per km)
Treadmill: 20 km/h (3 minutes per km)
Treadmill: 15 km/h (4 minutes per km)
Treadmill: 12 km/h (5 minutes per km)
Treadmill: 10 km/h (6 minutes per km)
Treadmill: 8.5 km/h (7 minutes per km)
Treadmill: 7.5 km/h (8 minutes per km)
Treadmill: 6.6 km/h (9 minutes per km)
Treadmill: 4.6 km/h (13 minutes per km)
Treadmill: 4 km/h (15 minutes per km)
Treadmill: 3.15 km/h (19 minutes per km)
Treadmill: 5% Incline, 20 km/h (3 minutes per km)
Treadmill: 5% Incline, 15 km/h (4 minutes per km)
Treadmill: 5% Incline, 12 km/h (5 minutes per km)
Treadmill: 5% Incline, 10 km/h (6 minutes per km)
Treadmill: 5% Incline, 8.5 km/h (7 minutes per km)
Treadmill: 5% Incline, 7.5 km/h (8 minutes per km)
Treadmill: 5% Incline, 6.6 km/h (9 minutes per km)
Treadmill: 5% Incline, 4.6 km/h (13 minutes per km)
Treadmill: 5% Incline, 4 km/h (15 minutes per km)
Treadmill: 5% Incline, 3.15 km/h (19 minutes per km)
Treadmill: 10% Incline, 20 km/h (3 minutes per km)
Treadmill: 10% Incline, 15 km/h (4 minutes per km)
Treadmill: 10% Incline, 12 km/h (5 minutes per km)
Treadmill: 10% Incline, 10 km/h (6 minutes per km)
Treadmill: 10% Incline, 8.5 km/h (7 minutes per km)
Treadmill: 10% Incline, 7.5 km/h (8 minutes per km)
Treadmill: 10% Incline, 6.6 km/h (9 minutes per km)
Treadmill: 10% Incline, 4.6 km/h (13 minutes per km)
Treadmill: 10% Incline, 4 km/h (15 minutes per km)
Treadmill: 10% Incline, 3.15 km/h (19 minutes per km)
Treadmill: 15% Incline, 20 km/h (3 minutes per km)
Treadmill: 15% Incline, 15 km/h (4 minutes per km)
Treadmill: 15% Incline, 12 km/h (5 minutes per km)
Treadmill: 15% Incline, 10 km/h (6 minutes per km)
Treadmill: 15% Incline, 8.5 km/h (7 minutes per km)
Treadmill: 15% Incline, 7.5 km/h (8 minutes per km)
Treadmill: 15% Incline, 6.6 km/h (9 minutes per km)
Treadmill: 15% Incline, 4.6 km/h (13 minutes per km)
Treadmill: 15% Incline, 4 km/h (15 minutes per km)
Treadmill: 15% Incline, 3.15 km/h (19 minutes per km)
Wii Fit FreeStep
Wii Fit Advanced Step
Wii Fit Super Hula Hoop
Wii Fit Rhythm Boxing
Wii Bowling
Wii Baseball game
Wii Tennis game
Wii Fit Island Run
Wii Fit Free Run
Wii Boxing
Wii Golf
The Spark: Fit, Firm and Fired Up DVD: Bonus 'Cardio in a Crunch' Workout (Coach Nicole)
Hooping exercise (hula hooping)
Cardio Dancing (including aerobic dance, Zumba, Hip Hop HUSTLE)
SparkPeople 8-Minute Athletic Intervals Cardio Workout Video
SparkPeople 11-Minute Seated Cardio Workout Video
SparkPeople 28 Day Bootcamp (Boot Camp) DVD: 12-Minute Cardio Burst Workout
SparkPeople 28 Day Bootcamp (Boot Camp) DVD: 12-Minute Short Cardio Sculpt Workout
SparkPeople 28 Day Bootcamp (Boot Camp) DVD: 22-Minute Tone & Burn Workout
SparkPeople 28 Day Bootcamp (Boot Camp) DVD: 30-Minute Total Body Challenge Workout
Video: 12-Minute Low Impact Cardio Workout from Andrea Metcalf's "Keeping Fit: Cardio" DVD
Video: 14-Minute Cardio Dance Workout from Hemalayaa's "Bollywood Burn" DVD
Nordic Walking (with poles): 2 mph (30 minutes per mile)
Nordic Walking (with poles): 2.5 mph (24 minutes per mile)
Nordic Walking (with poles): 3.5 mph (17 minutes per mile)
Nordic Walking (with poles): 4 mph (15 minutes per mile)
Nordic Walking (with poles): 4.6 mph (13 minutes per mile)
SparkPeople Total Body Sculpting DVD: Bodyweight Burn (Coach Nicole)
SparkPeople Total Body Sculpting DVD: Barre Body Blast (Coach Nicole)
SparkPeople Total Body Sculpting DVD: Sizzle Sculpt (Coach Nicole)
Chair exercise, low intensity
Chair exercise, moderate to vigorous intensity