How Many Calories are Burned Per Minute During Different Physical Activities?

Exercise is one of the fundamentals of weight loss and general health maintenance. At the same time, calories are crucial to living a healthy life, as they mix with oxygen to create the energy the body needs in order to carry out normal activities like breathing and maintaining hormone levels, as well as physically strenuous ones like running and jumping. Whether you wish to lose weight, maintain your current weight, or simply adopt a healthier lifestyle, engaging in aerobic and strength training activities will help you burn calories and provide your body with much-needed energy to keep on going. These activities, ranging from handball to snow shoveling, will keep your body active and burning calories:

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Burning calories is essentially a process of converting energy, and it offers profound benefits for well-being and overall health. When we exercise and engage in physical activities, our bodies consume more energy, leading to increased calorie burn which helps keep the body weight in check and promote a lean physique. In conjunction with a balanced diet, it forms the cornerstone of weight loss and management strategies. Further, it promotes heart health by reducing the risk of cardiovascular diseases. 

When we burn calories, we're also maintaining healthy blood sugar levels, combating the risk of Type 2 diabetes. Beyond the physical, burning calories also supports mental health. A robust exercise regimen that keeps the calories burning stimulates the release of endorphins, known as the 'happy hormones'. This contributes to improved mood, increased energy levels, better sleep, and overall heightened sense of well-being. In essence, burning calories is a key Ambassador to the embassy of a healthy lifestyle.

Here are the top calorie-burning gym activities in 30-minute segments for those weighing 125 pounds, 155 pounds, and 185 pounds: 

 

Gym Activity	125-pound Person	155-pound Person	185-pound Person
Weight Lifting	90	108	126
Water Aerobics	120	144	168
Stretching (Hatha Yoga)	120	144	168
Moderate Calisthenics	135	162	189
Low-impact Aerobics	165	198	231
Stair-step Machine	180	216	252
Weight-lifting	180	216	252
Step Aerobics	210	252	294
High-impact Aerobics	210	252	294
Stationary Bicycle	210	252	294
Stationary Rowing (moderate)	210	252	294
Vigorous Calisthenics	240	306	336
Circuit Training	240
Stationary Rowing (vigorous)	255	369	440
Elliptical Trainer	270	324	378
Ski Machine	285	342	399
Step Aerobics (high-impact)	300	360	420
Stationary Bicycle (vigorous)	315	278	441

 

Of course, getting into a gym isn’t the only way to burn calories. Sports are a great way to get one’s body moving and foster a healthy lifestyle. These training and sports activities allow one to activate different muscle groups and engage in different levels of strenuous physical activity that will be beneficial for everyone involved. 

Training/Sports Activity	125-pound Person	155-pound Person	185-pound Person
Bowling	90	108
Water Volleyball	90	108	126
Tai Chi	120	144	168
Kayaking	150	180	210
Cross-country Hiking	170	216	252
Swimming	180	216	252
Wrestling	180	216	252
Ice Skating	210	252	294
Scuba Diving	210	252	294
Soccer	210	252	294
Tennis	210	252	294
Rock Climbing	226	281	335
Hockey (Field or Ice)	240	288	336
Running (5mph)	240	288	336
Boxing (sparring)	270	324	378
Racquetball	300	360	420
Swimming (vigorous)	300	360	420
Handball	360	432	504
Bicycling >20 mph	495	594	693

 

Sports are fun, but what if one doesn’t have the time or equipment necessary to play? Fortunately, there are several fairly common outdoor chores that also burn calories. 

Outdoor Activity	125-pound Person	155-pound Person	185-pound Person
Raking Lawn	120	144	169
Gardening	135	162	189
Mowing Lawn (push mower, power)	135	162	189
Operating Snow Blower while 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

 

If you aren’t feeling outdoorsy or lack the energy to exercise, never fear: many of the things one does in everyday and home life can burn calories as well. When you put time and effort into household and other normal daily activities, you can also burn calories, as shown by the list below:

Home/Daily Life 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	114	141	168
Cleaning/Washing Car	135	162	189
Paint/wallpaper remodeling	142	176	210
Moving (household furniture)	170	211	252
Moving (carrying boxes)	210	252	294

 

 

Learn about the author: Ben Thompson