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Spring Exercise Breakdown

By now, we all know that burning calories is super important when losing or maintaining weight. Exercising burns calories, so if you just polished off an entire pint of Ben & Jerry's ice cream or ate a deep-fried twinkie, you can hit the gym to burn them off your hips (well...not really since we all know you cannot spot reduce fat, right?).

Here's a breakdown of how many calories you burn doing 30 minutes of each exercise. How much you weigh will alter the amount of calories you burn, so I've included different weights. Choose the one that's closest to your weight, or check out this calculator for more exact amounts.

Activity (30 min) 120 lb 135 lb 150 lb 165 lb 180 lb 195 lb
Casual Walking 108 122 136 149 163 176
Brisk Walking (12 min miles) 244 275 306 336 367 387
Jogging (10 min miles) 272 306 340 374 408 430
Running (9 min miles) 299 336 374 411 449 486
Moderate Biking 163 183 204 224 244 258
Intense Swimming 217 244 272 299 326 344
Moderate Hiking 136 153 170 187 204 221
Moderate Volleyball 136 153 170 187 204 221
Moderate Tennis 163 183 204 224 244 258
Moderate Muscle Conditioning
(yoga, Pilates, lifting weights, strength training exercises)
136 153 170 187 204 221


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Giasbash6260 Giasbash6260 9 years
Hm, I will check out the calculator cause my weight is not on there, but i never really believe those calorie counts anyway, but oh well: take an average of a couple and I should be fine.
Fitness Fitness 9 years
BeautyXRush - check out this calculator and you can type in your specific weight. :)
Fitness Fitness 9 years
Yes, the chart shows how many calories you burn doing that activity for 30 min, at that specific weight.
BeautyXRush BeautyXRush 9 years
Yeah, I don't understand the chart either. Plus that weight is too heavy for is there anything about 110 lbs?
Annabean Annabean 9 years
I'm not sure if I am understanding this chart. Is that how many calories someone burns at that particular weight for that particular activity in 30 minute?
CAcyclegirl CAcyclegirl 9 years
Interesting. When I'm biking I burn about 500 calories per hour (according to my heart rate monitor). On a big ride (95 miles) recently I burned nearly 4500 calories!
Beauty Beauty 9 years
Wow, very cool. Thanks. At first, I was depressed that my modest tennis was burning so few calories...until I saw how effective strength training and pilates are. What a surprise!
CestLaVie CestLaVie 9 years
Awesome, thanks for the breakdown.
ccsugar ccsugar 9 years
Very cool. I always feel like I'm burning a lot of calories when I'm doing weights, I sometimes get out of breath and I can feel my heart pounding. Too bad that's only 153 calories for me in a half hour :(
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