Discover how many calories you burn in 30 minutes while doing different activities and tasks, depending on your weight. From gym exercises to household chores, this comprehensive chart provides accurate and detailed information to help you track your calorie expenditure and stay fit.
Introduction
Are you curious about how many calories you burn while exercising or doing household tasks? Knowing the energy cost of various activities can help you set realistic fitness goals and manage your weight more effectively. Moreover, it can give you a sense of accomplishment and motivation when you see how much effort you put into different tasks. In this article, we present a comprehensive chart of the calories burned by doing dozens of activities for 30 minutes, based on three different weights: 125 pounds, 155 pounds, and 185 pounds. Whether you are a fitness enthusiast or a curious individual, this guide will provide you with valuable insights into your energy expenditure.
Gym Activities
If you enjoy working out at the gym, you may be interested in the calories burned by weight lifting, aerobics, stretching, calisthenics, stair step machine, rowing, circuit training, and other exercises. For instance, a 125-pound person burns about 90 calories by doing general weight lifting for 30 minutes, while a 155-pound person burns 108 calories, and a 185-pound person burns 126 calories. Similarly, water aerobics can burn up to 120 calories for a 125-pound person, 144 calories for a 155-pound person, and 168 calories for a 185-pound person. Stretching and Hatha yoga can also burn around 120-168 calories, depending on your weight.
However, if you prefer more intense workouts, such as high-impact aerobics, step aerobics, or vigorous weight lifting, you can burn even more calories. For example, a 125-pound person burns 210 calories by doing high-impact aerobics for 30 minutes, while a 155-pound person burns 252 calories, and a 185-pound person burns 294 calories. Similarly, a 125-pound person burns 240 calories by doing vigorous calisthenics, while a 155-pound person burns 306 calories, and a 185-pound person burns 336 calories. Keep in mind that these estimates are based on averages and may vary depending on your age, gender, fitness level, and other factors.
| Gym Activities | 125-pound person | 155-pound person | 185-pound person |
|---|---|---|---|
| Weight Lifting: general | 90 | 108 | 126 |
| Aerobics: water | 120 | 144 | 168 |
| Stretching, Hatha Yoga | 120 | 144 | 168 |
| Calisthenics: moderate | 135 | 162 | 189 |
| Aerobics: low impact | 165 | 198 | 231 |
| Stair Step Machine: general | 180 | 216 | 252 |
| Weight Lifting: vigorous | 180 | 216 | 252 |
| Aerobics, Step: low impact | 210 | 252 | 294 |
| Aerobics: high impact | 210 | 252 | 294 |
| Bicycling, Stationary: moderate | 210 | 252 | 294 |
| Rowing, Stationary: moderate | 210 | 252 | 294 |
| Calisthenics: vigorous | 240 | 306 | 336 |
| Rowing, Stationary: vigorous | 255 | 369 | 440 |
| Elliptical Trainer: general | 270 | 324 | 378 |
| Ski Machine: general | 285 | 342 | 399 |
| Aerobics, Step: high impact | 300 | 360 | 420 |
| Bicycling, Stationary: vigorous | 315 | 278 | 441 |
Training and Sports Activities
If you are more into outdoor activities or sports, you may burn calories differently depending on the type of activity. For example, a 125-pound person burns 114 calories by playing badminton for 30 minutes, while a 155-pound person burns 141 calories, and a 185-pound person burns 168 calories. Dancing, bowling, frisbee, and golf are also relatively low-impact activities that can burn around 90-147 calories, depending on your weight.
However, if you want to burn more calories, you can try more vigorous sports or activities, such as skiing, swimming, running, or biking. For instance, a 125-pound person burns 180 calories by swimming for 30 minutes, while a 155-pound person burns 216 calories, and a 185-pound person burns 252 calories. Similarly, a 125-pound person Similarly, a 125-pound person burns 240 calories by running at a pace of 5 miles per hour, while a 155-pound person burns 288 calories, and a 185-pound person burns 336 calories. Keep in mind that some activities, such as competitive volleyball, basketball, football, or martial arts, can burn up to 360-503 calories, depending on your weight and intensity.
| Gym Activities | 125-pound person | 155-pound person | 185-pound person |
|---|---|---|---|
| Bowling | 90 | 108 | |
| Dancing: slow, waltz, foxtrot | 90 | 108 | 125 |
| Frisbee | 85 | 105 | 125 |
| Volleyball: non-competitive | 90 | 108 | 126 |
| Water Volleyball | 90 | 108 | 126 |
| Golf: using cart | 105 | 126 | 147 |
| Gymnastics: general | 120 | 144 | 168 |
| Horseback Riding: general | 57 | 70 | 84 |
| Tai Chi | 120 | 144 | 168 |
| Volleyball: competitive | 226 | 281 | 335 |
| Walking: 3.5 mph (17 min/mi) | 107 | 133 | 159 |
| Badminton: general | 114 | 141 | 168 |
| Walking: 4 mph (15 min/mi) | 135 | 175 | 189 |
| Kayaking | 150 | 180 | 210 |
| Skateboarding | 150 | 180 | 210 |
| Softball: general play | 141 | 180 | 210 |
| Whitewater: rafting, kayaking | 150 | 180 | 210 |
| Dancing: disco, ballroom, square | 165 | 198 | 231 |
| Golf: carrying clubs | 165 | 198 | 231 |
| Dancing: Fast, ballet, twist | 180 | 216 | 252 |
| Hiking: cross-country | 170 | 216 | 252 |
| Skiing: downhill | 180 | 216 | 252 |
| Swimming: general | 180 | 216 | 252 |
| Walk/Jog: jog <10 min. | 180 | 216 | 252 |
| Water Skiing | 180 | 216 | 252 |
| Wrestling | 180 | 216 | 252 |
| Basketball: wheelchair | 195 | 234 | 273 |
| Ice Skating: general | 210 | 252 | 294 |
| Racquetball: casual, general | 210 | 252 | 293 |
| Rollerblading/skating (Casual) | 311 | 386 | 461 |
| Rollerblading/skating (Fast) | 340 | 421 | 503 |
| Scuba or skin diving | 210 | 252 | 294 |
| Sledding, luge, toboggan | 199 | 247 | 294 |
| Soccer: general | 210 | 252 | 294 |
| Tennis: general | 210 | 252 | 294 |
| Activity | 125-pound person | 155-pound person | 185-pound person |
|---|---|---|---|
| Basketball: playing a game | 240 | 288 | 336 |
| Bicycling: 12-13.9 mph | 240 | 288 | 336 |
| Football: touch, flag, general | 240 | 288 | 336 |
| Hockey: field & ice | 240 | 288 | 336 |
| Rock Climbing: rappelling | 227 | 282 | 336 |
| Running: 5 mph (12 min/mile) | 240 | 288 | 336 |
| Skiing: cross-country | 198 | 246 | 293 |
| Snow Shoeing | 240 | 288 | 336 |
| Volleyball: beach | 240 | 288 | 336 |
| Bicycling: BMX or mountain | 255 | 306 | 357 |
| Boxing: sparring | 270 | 324 | 378 |
| Football: competitive | 270 | 324 | 378 |
| Running: cross-country | 255 | 316 | 377 |
| Bicycling: 14-15.9 mph | 300 | 360 | 420 |
| Martial Arts: judo, karate, kickbox | 300 | 360 | 420 |
| Racquetball: competitive | 300 | 360 | 420 |
| Rope Jumping (Fast) | 340 | 421 | 503 |
| Rope Jumping (Slow) | 226 | 281 | 335 |
| Running: 6 mph (10 min/mile) | 495 | 360 | 420 |
| Swimming: laps, vigorous | 300 | 360 | 420 |
| Water Polo | 300 | 360 | 420 |
| Rock Climbing: ascending | 226 | 281 | 335 |
| Bicycling: 16-19 mph | 360 | 432 | 504 |
| Handball: general | 360 | 432 | 504 |
| Running: 7.5 mph (8 min/mile) | 375 | 450 | 525 |
| Bicycling: > 20 mph | 495 | 594 | 693 |
| Running: 10 mph (6 min/mile) | 453 | 562 | 671 |
Outdoor Activities
If you enjoy spending time in your garden or doing outdoor chores, you may also burn calories without realizing it. For example, raking the lawn for 30 minutes can burn around 120-168 calories, depending on your weight. Mowing the lawn, operating a snowblower, carrying and stacking wood, and shoveling snow can also burn around 135-252 calories, depending on the task and your weight.
| Outdoor Activities | 125-pound person | 155-pound person | 185-pound person |
|---|---|---|---|
| Raking lawn | 120 | 144 | 168 |
| Gardening: general | 135 | 162 | 189 |
| Mowing lawn: push, power | 135 | 162 | 189 |
| Operate Snow Blower: walking | 135 | 162 | 189 |
| Carrying & stacking wood | 142 | 176 | 210 |
| Mowing Lawn: push, hand | 165 | 198 | 231 |
| Chopping & splitting wood | 180 | 216 | 252 |
| Shoveling Snow: by hand | 180 | 216 | 252 |
Home and Daily Life Activities
Even simple tasks such as sleeping, reading, cooking, or grocery shopping can burn some calories. However, the energy cost of these activities is relatively low compared to more active pursuits. For instance, a 125-pound person burns only 19 calories by sleeping for 30 minutes, while a 155-pound person burns 22 calories, and a 185-pound person burns 26 calories. Reading, standing in line, and light cleaning can burn around 28-47 calories, while playing with kids or heavy cleaning can burn around 114-189 calories, depending on your weight.
| Activity | 125-pound person | 155-pound person | 185-pound person |
|---|---|---|---|
| Sleeping | 19 | 22 | 26 |
| Reading: sitting | 34 | 40 | 47 |
| Standing in line | 28 | 35 | 41 |
| Cooking | 57 | 70 | 84 |
| Food Shopping: with cart | 85 | 106 | 126 |
| Playing w/kids: moderate effort | 114 | 141 | 168 |
| Heavy Cleaning: wash car, windows | 135 | 162 | 189 |
| Paint, paper, remodel: inside | 142 | 176 | 210 |
| Moving: household furniture | 170 | 211 | 252 |
| Moving: carrying boxes | 210 | 252 | 294 |
The Bottom Line
The calories burned by different activities vary depending on various factors, such as your weight, intensity, duration, and type of activity. However, having a rough estimate of your energy expenditure can help you make informed decisions about your fitness routine and daily habits. Whether you want to lose weight, maintain your current weight, or improve your overall health, being physically active and engaging in activities that you enjoy can benefit your body and mind. So, next time you wonder how many calories you burn while doing your favorite activities, consult this comprehensive chart and get moving!
