Find the Best Exercise for Weight Loss

The best exercise for weight loss may be something you already do, but perhaps not enough. Here are over 200 exercises and activities, showing how many calories are burned in one hour by a person at three different weight levels. For weights not exactly at these levels, you may make a close estimate. Remember, you can do it!

Activity	130 lb/59 kg	150 lb/68 kg	190 lb/86 kg
Aerobics, general	354	422	518
Aerobics, high impact	413	493	604
Aerobics, low impact	295	352	431
Aerobics, teaching	354	422	518
Archery, nonhunting	207	246	302
Automobile Repair	177	211	259
Backpacking, general	413	493	604
Badminton, competitive	413	493	604
Badminton, social	266	317	388
Basketball, game	472	563	690
Basketball, nongame general	354	422	518
Basketball, officiating	413	493	604
Basketball, shooting baskets	266	317	388
Basketball, wheelchair	384	457	561
Bicycling, <10mph, leisure	236	281	345
Bicycling 10-11.9mph, light effort	354	422	518
Bicycling 12-13.9mph, moderate effort	472	563	690
Bicycling 14-15.9mph, vigorous effort	590	704	863
Bicycling 16-19mph, very fast	708	844	1035
Bicycling >20mph, racing	944	1126	1380
Bicycling, BMX or mountain	502	598	733
Bicycling, stationary, general	295	352	431
Bicycling, stationary, light effort	325	387	474
Bicycling, stationary, moderate effort	413	493	604
Bicycling, stationary, vigorous effort	620	739	906
Billiards	148	176	216
Bowling	177	211	259
Boxing, ring, general	708	844	1035
Boxing, punching bag	354	422	518
Boxing, sparring	531	633	776
Broomball	413	493	604
Calisthenics (pushups, situps), vigorous	472	563	690
Calisthenics (home), light/moderate	266	317	388
Canoeing, on camping trip	236	281	345
Canoeing/rowing >6mph, vigorous	708	844	1035
Canoeing/rowing/crewing, competition	708	844	1035
Canoeing/rowing, light effort	177	211	259
Canoeing/rowing, moderate effort	413	493	604
Carpentry, general	207	246	302
Carrying heavy loads (bricks)	472	563	690
Child Care: sitting/kneeling--dressing, feeding	177	211	259
Child Care: standing--dressing, feding	207	246	302
Circuit Training	472	563	690
Cleaning, heavy, vigorous	266	317	388
Cleaning, house general	207	246	302
Cleaning, light effort	148	176	216
Coaching, football/basketball, etc.	236	281	345
Construction, outside, remodeling	325	387	474
Cooking	148	176	216
Cricket: batting/bowling	295	352	431
Croquet	148	176	216
Curling	236	281	345
Dancing, aerobic, ballet, modern	354	422	518
Dancing, ballroom, fast	325	387	474
Dancing, ballroom, slow	177	211	259
Dancing, general	266	317	388
Darts, wall or lawn	148	176	216
Diving, springboard/platform	177	211	259
Electrical work/Plumbing	207	246	302
Farming, baling hay, barn cleaning	472	563	690
Farming, milking by hand	177	211	259
Farming, shoveling grain	325	387	474
Fencing	354	422	518
Fishing from boat, sitting	148	176	216
Fishing from shore, standing	207	246	302
Fishing in Stream, waders	354	422	518
Fishing, general	236	281	345
Fishing, ice, sitting	118	141	173
Football/baseball, playing catch	148	176	216
Football, competitive	531	633	776
Football, touch, flag	472	563	690
Frisbee, general	177	211	259
Frisbee, ultimate	207	246	302
Gardening, general	295	352	431
Golf, carrying clubs	325	387	474
Golf, puling clubs	295	352	431
Golf, general	236	281	345
Golf, miniature/driving range	177	211	259
Golf, using power cart	207	246	302
Gymnastics, general	236	281	345
Hacky Sack	236	281	345
Handball, general	708	844	1035
Handball, team	472	563	690
Health club exercise, general	325	387	474
Hiking, cross country	354	422	518
Hockey, field	472	563	690
Hockey, ice	472	563	690
Horse grooming	354	422	518
Horse racing, galloping	472	563	690
Horseback riding, general	236	281	345
Horseback riding, trotting	384	457	561
Horseback riding, walking	148	176	216
Hunting, general	295	352	431
Jai alai	708	844	1035
Jogging, general	413	493	604
Kayaking	295	352	431
Kickball	413	493	604
Lacrosse	413	493	604
Marching band, walking & playing	236	281	345
Marching rapidly, military	384	457	561
Martial Arts	590	704	863
Moto-cross	236	281	345
Moving furniture, household	354	422	518
Moving household items, upstairs	531	633	776
Moving household items, boxes	413	493	604
Mowing Lawn, general	325	387	474
Mowing lawn, riding tractor	148	176	216
Music playing, cello, wind	118	141	173
Music playing, drums	236	281	345
Music playing, guitar sittting	118	141	173
Music playing, guitar standing	177	211	259
Music playing, piano, violin, trumpet	148	176	216
Paddleboat	236	281	345
Painting, papering, plastering	266	317	388
Polo	472	563	690
Pushing child in stroller	148	176	216
Race walking	384	457	561
Racquetball, general	413	493	604
Racquetball, competitive	590	704	863
Raking Lawn	236	281	345
Rock Climbing, ascending	649	774	949
Rock Climbing, rapelling	472	563	690
Rope Jumping, fast	708	844	1035
Rope Jumping, moderate	590	704	863
Rope Jumping, slow	472	563	690
Rowing, stationary, light	561	669	819
Rowing, stationary,moderate	413	493	604
Rowing, stationary, vigorous	502	598	733
Rugby	590	704	863
Running, 5.5 min mile	1062	1267	1553
Running, 6 min mile	944	1126	1380
Running, 6.5 min mile	885	1056	1294
Running, 7 min mile	826	985	1208
Running, 7.5 min mile	738	880	1078
Running, 8 min mile	797	950	1165
Running, 8.5 min mile	679	809	992
Running, 9 min mile	649	774	949
Running, 10 min mile	590	704	863
Running, 11.5 min mile	531	633	776
Running, 12 min mile	472	563	690
Running, cross country	531	633	776
Running, in place	472	563	690
Running, track team practice	590	704	863
Running, up stairs	885	1056	1294
Sailing, boat sailing	177	211	259
Sailing, competition	295	352	431
Scrubbing floors, hands & knees	325	387	474
Shoveling snow	354	422	518
Shuffleboard, lawn bowling	177	211	259
Sitting, playing with children	148	176	216
Skateboarding	295	352	431
Skating, ice, general	413	493	604
Skating, ice, speed	885	1056	1294
Skating, roller	413	493	604
Ski Jumping (climb up carrying skis)	413	493	604
Ski machine, in-home	561	669	819
Skiing, cross country, light	413	493	604
Skiing, cross country, moderate	472	563	690
Skiing, cross country, vigorous	531	633	776
Skiing, cross country, racing	826	985	1208
Skiing, downhill, light	295	352	431
Skiing, downhill, moderate	354	422	518
Skiing, downhill, vigorous	472	563	690
Skiing, water	354	422	518
Skiing, water, jet ski	354	422	604
Skin/Scuba diving, general	413	493	604
Sledding	413	493	604
Snorkeling	295	352	431
Snowshoeing	472	563	690
Snowmobiling	207	246	302
Soccer, casual	413	493	604
Soccer, competitive	590	704	863
Softball, baseball	295	352	431
Softball, officiating	354	422	518
Squash	708	844	1035
Stair-treadmill, ergometer, general	354	422	518
Standing, packing boxes	207	246	302
Stretching, yoga	236	281	345
Surfing, body/board	177	211	259
Sweeping garage/sidewalk	236	281	345
Swimming freestyle, light	472	563	690
Swimming freestyle, vigorous	590	704	863
Swmming backstroke, general	472	563	690
Swimming breaststroke, general	590	704	863
Swimming butterfly, general	649	774	949
Swimming sidestroke, general	472	563	690
Swimming synchronized	472	563	690
Swimming, treading water, moderate	236	281	345
Swimming, treading water, vigorous	590	704	863
Table tennis/ping pong	236	281	345
Tai chi	236	281	345
Tennis, doubles	354	422	518
Tennis, singles	472	563	690
Unicycling	295	352	431
Volleyball, beach	472	563	690
Volleyball, gym, competitive	236	281	345
Volleyball, non-competitive	177	211	259
Walk/run-playing with children, moderate	236	281	345
Walk/run-playing with children, vigorous	295	352	431
Walking 2 mph, slow	148	176	216
Walking 3 mph, walking dog	207	246	302
Walking 3.5 mph, uphill	354	422	518
Walking, 4 mph, fast	236	281	345
Walking, upstairs	472	563	690
Walking, with crutches	236	281	345
Wallyball, general	413	493	604
Water aerobics/calisthenics	236	281	345
Water polo	590	704	863
Water volleyball	177	211	259
Weight lifting, vigorous	354	422	518
Weight lifting, moderate	177	211	259
Whitewater rafting/kayaking/canoeing	295	352	431

Calories are calculated based on research data from Medicine and Science in Sports and Exercise, The Official Journal of the American College of Sports Medicine.

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