"Exceed Your Potential!"

Exercise and Calorie Guide
 

 
ACTIVITY CALORIES BURNED IN 30 MINUTES
100 LBS. 120 LBS. 140 LBS. 160 LBS. 180 LBS. 200 LBS. 220 LBS. 240 LBS.
AEROBICS
(LIGHT)
115 147 173 195 220 246 271 294
AEROBICS
(VIGOROUS)
169 203 237 256 290 327 365 400
AEROBICS
(WATER)
101 122 142 162 182 203 223 243
BICYCLING
(MODERATE - 13MPH)
180 216 252 288 324 360 396 432
GOLF
(CARRYING/PULLING CLUBS)
124 149 173 198 223 248 272 297
KARATE / KICKBOXING / JUDO / TAE KWAN DO 245 293 342 390 440 490 539 582
RACQUETBALL
(COMPETITIVE)
239 279 326 382 419 465 512 570
ROWING
(MACHINE - MODERATE)
161 190 223 255 289 326 364 400
RUNNING
(12 MIN. MILE)
180 216 252 288 324 360 396 432
RUNNING
(10 MIN. MILE)
225 270 315 360 405 450 495 540
RUNNING
(8 MIN. MILE)
285 342 395 450 503 559 614 668
STATIONARY CYCLING
(MODERATE)
158 189 221 252 284 315 347 378
STATIONARY CYCLING
(VIGOROUS)
236 284 331 378 425 473 520 567
SWIMMING
(SLOW FREESTYLE)
180 213 247 283 318 354 387 417
SWIMMING
(FAST FREESTYLE)
218 263 305 349 393 446 480 528
TENNIS
(SINGLES)
180 216 252 288 324 360 396 432
TENNIS
(DOUBLES)
135 162 189 216 243 270 297 324
WALKING
(SLOW - 2 MPH)
61 74 89 101 114 127 140 153
WALKING
(SLOW - 3 MPH)
91 108 129 143 160 180 196 213
WALKING
(SLOW - 4 MPH)
118 140 161 186 210 235 257 278
WEIGHT TRAINING
(CIRCUIT)
180 216 252 288 324 360 396 432
WEIGHT TRAINING
(FREE WEIGHTS)
125 150 175 201 225 250 276 300
YOGA 86 105 121 139 156 174 192 209

 

 
     
 

Get Toned!   Get Fit!   Lose Weight!   Feel Great!

 


Personal Training | Nutrition Supplements | Exercise Equipment | Cycling Gear | Health & Fitness Books | Home

2005 TODAY! Fitness, LLC