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Calories Burned per 30 Minutes Based on Weight

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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 Activities125-pound person155-pound person185-pound person
Weight Lifting: general90108126
Aerobics: water120144168
Stretching, Hatha Yoga120144168
Calisthenics: moderate135162189
Aerobics: low impact165198231
Stair Step Machine: general180216252
Weight Lifting: vigorous180216252
Aerobics, Step: low impact210252294
Aerobics: high impact210252294
Bicycling, Stationary: moderate210252294
Rowing, Stationary: moderate210252294
Calisthenics: vigorous240306336
Rowing, Stationary: vigorous255369440
Elliptical Trainer: general270324378
Ski Machine: general285342399
Aerobics, Step: high impact300360420
Bicycling, Stationary: vigorous315278441

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 Activities125-pound person155-pound person185-pound person
Bowling90108
Dancing: slow, waltz, foxtrot90108125
Frisbee85105125
Volleyball: non-competitive90108126
Water Volleyball90108126
Golf: using cart105126147
Gymnastics: general120144168
Horseback Riding: general577084
Tai Chi120144168
Volleyball: competitive226281335
Walking: 3.5 mph (17 min/mi)107133159
Badminton: general114141168
Walking: 4 mph (15 min/mi)135175189
Kayaking150180210
Skateboarding150180210
Softball: general play141180210
Whitewater: rafting, kayaking150180210
Dancing: disco, ballroom, square165198231
Golf: carrying clubs165198231
Dancing: Fast, ballet, twist180216252
Hiking: cross-country170216252
Skiing: downhill180216252
Swimming: general180216252
Walk/Jog: jog <10 min.180216252
Water Skiing180216252
Wrestling180216252
Basketball: wheelchair195234273
Ice Skating: general210252294
Racquetball: casual, general210252293
Rollerblading/skating (Casual)311386461
Rollerblading/skating (Fast)340421503
Scuba or skin diving210252294
Sledding, luge, toboggan199247294
Soccer: general210252294
Tennis: general210252294
Activity125-pound person155-pound person185-pound person
Basketball: playing a game240288336
Bicycling: 12-13.9 mph240288336
Football: touch, flag, general240288336
Hockey: field & ice240288336
Rock Climbing: rappelling227282336
Running: 5 mph (12 min/mile)240288336
Skiing: cross-country198246293
Snow Shoeing240288336
Volleyball: beach240288336
Bicycling: BMX or mountain255306357
Boxing: sparring270324378
Football: competitive270324378
Running: cross-country255316377
Bicycling: 14-15.9 mph300360420
Martial Arts: judo, karate, kickbox300360420
Racquetball: competitive300360420
Rope Jumping (Fast)340421503
Rope Jumping (Slow)226281335
Running: 6 mph (10 min/mile)495360420
Swimming: laps, vigorous300360420
Water Polo300360420
Rock Climbing: ascending226281335
Bicycling: 16-19 mph360432504
Handball: general360432504
Running: 7.5 mph (8 min/mile)375450525
Bicycling: > 20 mph495594693
Running: 10 mph (6 min/mile)453562671

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 Activities125-pound person155-pound person185-pound person
Raking lawn120144168
Gardening: general135162189
Mowing lawn: push, power135162189
Operate Snow Blower: walking135162189
Carrying & stacking wood142176210
Mowing Lawn: push, hand165198231
Chopping & splitting wood180216252
Shoveling Snow: by hand180216252

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.

Activity125-pound person155-pound person185-pound person
Sleeping192226
Reading: sitting344047
Standing in line283541
Cooking577084
Food Shopping: with cart85106126
Playing w/kids: moderate effort114141168
Heavy Cleaning: wash car, windows135162189
Paint, paper, remodel: inside142176210
Moving: household furniture170211252
Moving: carrying boxes210252294

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!

William H. McDaniel, MD

Dr. Robert H. Shmerling is the former clinical chief of the division of rheumatology at Beth Israel Deaconess Medical Center (BIDMC), and is a current member of the corresponding faculty in medicine at Harvard Medical School.

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