excercise calorie burning

[brewanne]

for the past few months i was on mirror slimming club and they had a list of excercises and how many calories they burned
i will be adding each section onto here as i would like to keep track on them and i'm sure it would be helpfull to everyone =]

 

[brewanne]

at the gym

Sit-ups 584kcal/hour

Aerobics, general 438kcal/hour

Aerobics, high impact 511kcal/hour

Aerobics, low impact 365kcal/hour

Calisthenics pushups, sit-ups, vigorous effort 584kcal/hour


Calisthenics, home, light/moderate effort 328kcal/hour

Pilates - intense 365kcal/hour

Pilates - light 182kcal/hour

Pilates - moderate 277kcal/hour

Skipping intense - 125 jumps per minute 803kcal/hour

Skipping moderate - 70 jumps per minute 657kcal/hour

Step aerobics 511kcal/hour

Trampolining 255kcal/hour

Water aerobics intense effort 547kcal/hour

Water aerobics moderate effort 292kcal/hour

Cross Trainer Eliptical Trainer 547kcal/hour

Cycling, in the gym, general 365kcal/hour

Cycling, in the gym, light effort 401kcal/hour

Cycling, in the gym, moderate effort 511kcal/hour

Cycling, in the gym, very light effort 219kcal/hour

Cycling, in the gym, very vigorous effort 912kcal/hour

Cycling, in the gym, vigorous effort 766kcal/hour

Rowing, in the gym, light effort 219kcal/hour

Rowing, in the gym, moderate effort 511kcal/hour

Rowing, in the gym, very vigorous effort 876kcal/hour

Rowing, in the gym, vigorous effort 620kcal/hour

Running, treadmill, 10 mph 6 min mile 1168kcal/hour

Running, treadmill, 10.9 mph 5.5 min mile 1314kcal/hour

Running, treadmill, 5 mph 12 min mile 584kcal/hour

Running, treadmill, 5.2 mph 11.5 min mile 657kcal/hour

Running, treadmill, 6 mph 10 min mile 730kcal/hour

Running, treadmill, 6.7 mph 9 min mile 803kcal/hour

Running, treadmill, 7 mph 8.5 min mile 839kcal/hour

Running, treadmill, 7.5 mph 8 min mile 912kcal/hour

Running, treadmill, 8 mph 7.5 min mile 985kcal/hour

Running, treadmill, 8.6 mph 7 min mile 1022kcal/hour

Running, treadmill, 9 mph 6.5 min mile 1095kcal/hour

Stair climbing machine - intense 657kcal/hour

Stair climbing machine - moderate 401kcal/hour

Stair-treadmill ergometer, general 438kcal/hour

Stepper, in the gym 438kcal/hour

Aikido intense effort 657kcal/hour

Boxing, in ring 876kcal/hour

Boxing, punching bag 438kcal/hour

Boxing, sparring 657kcal/hour

Fencing 438kcal/hour

Judo 730kcal/hour

Karate 730kcal/hour

Kick boxing intense effort 730kcal/hour

Kick boxing moderate effort 365kcal/hour

Martial Arts 657kcal/hour

Cycling, in the gym, general 365kcal/hour

Cycling, in the gym, light effort 401kcal/hour

Cycling, in the gym, moderate effort 511kcal/hour

Cycling, in the gym, very light effort 219kcal/hour

Cycling, in the gym, very vigorous effort 912kcal/hour

Cycling, in the gym, vigorous effort 766kcal/hour

Aerobics, general 438kcal/hour

Aerobics, high impact 511kcal/hour

Aerobics, low impact 365kcal/hour

Body Attack 511kcal/hour

Body Combat 547kcal/hour

Body Pump 365kcal/hour

Calisthenics pushups, sit-ups, vigorous effort 584kcal/hour

Calisthenics, home, light/moderate effort 328kcal/hour

Circuit training 584kcal/hour

Pilates - intense 365kcal/hour

Pilates - light 182kcal/hour

Pilates - moderate 277kcal/hour

Spinning Class, vigorous effort 766kcal/hour

Step aerobics 511kcal/hour

Stretching, hatha yoga 292kcal/hour

Teaching aerobics class 438kcal/hour

Water aerobics intense effort 547kcal/hour

Water aerobics moderate effort 292kcal/hour

Yoga 292kcal/hour

Yoga Ashtanga 511kcal/hour

Yogalates 219kcal/hour

Rowing, in the gym, light effort 219kcal/hour

Rowing, in the gym, moderate effort 511kcal/hour

Rowing, in the gym, very vigorous effort 876kcal/hour

Rowing, in the gym, vigorous effort 620kcal/hour

Swimming laps, freestyle, fast, vigorous effort 730kcal/hour

Swimming laps, freestyle, light/moderate effort 584kcal/hour

Swimming, backstroke, general 584kcal/hour

Swimming, breaststroke, general 730kcal/hour

Swimming, butterfly, general 803kcal/hour

Swimming, leisurely, general 438kcal/hour

Swimming, treading water, fast/vigorous 730kcal/hour

Swimming, treading water, moderate effort 292kcal/hour

Weight lifting or body building, vigorous effort 438kcal/hour

Weight lifting, light or moderate effort 219kcal/hour

 

[brewanne]

in the home

Child care sitting/kneeling-dressing, feeding 219kcal/hour

Child care standing-dressing, feeding 255kcal/hour

Pushing or pulling stroller with child 182kcal/hour

Sitting-playing with children-light 182kcal/hour

Walk/run-playing with children-moderate 292kcal/hour

Walk/run-playing with children-vigorous 365kcal/hour

Cleaning, heavy, vigorous effort 328kcal/hour

Cleaning, light, moderate effort 182kcal/hour

Cleaning, moderate effort 255kcal/hour

Cooking or food preparation 182kcal/hour

Housekeeping moderate 146kcal/hour

Moving furniture, household 438kcal/hour

Moving household items, boxes, upstairs 657kcal/hour

Moving household items, carrying boxes 511kcal/hour

Scrubbing floors, on hands and knees 401kcal/hour

Shoveling snow, by hand 438kcal/hour

Standing-packing / unpacking boxes 255kcal/hour

Sweeping up 292kcal/hour

Window washing 167kcal/hour

Decorating house 328kcal/hour

Painting house 328kcal/hour

Plastering 328kcal/hour

Wall papering 328kcal/hour

Gardening general 292kcal/hour

Mowing lawn, general 401kcal/hour

Mowing lawn, riding mower 182kcal/hour

Raking lawn 292kcal/hour

Cycling machine, at home, light effort 401kcal/hour

Mini Trampoline Rebounder 255kcal/hour

Rowing machine, light effort 219kcal/hour

Running, treadmill, 6 mph 10 min mile 730kcal/hour

Weight lifting, light or moderate effort 219kcal/hour

Music playing, cello, flute, horn, woodwind 146kcal/hour

Music playing, drums 292kcal/hour

Music playing, guitar, classical, folksitting 146kcal/hour

Music playing, guitar, rock/roll bandstanding 219kcal/hour

Music playing, piano, organ, violin, trumpet 182kcal/hour

DVD Aerobics Oz Style Fat Burner Breakthro 05 486kcal/hour

DVD Billy Blanks Boot Camp - DVD 1 438kcal/hour

DVD Billy Blanks Boot Camp - DVD 2 452kcal/hour

DVD Billy Blanks Boot Camp - DVD 3 365kcal/hour

DVD Billy Blanks Tae-Bo 1 The Future of Fitness 364kcal/hour

DVD Carmen Electra - Fit to Strip 05 416kcal/hour

DVD CDUK Dance Workout 05 440kcal/hour

DVD Charlie Brooks - Before After Workout 05 428kcal/hour

DVD Claire Sweeney - Perfect Fit With WW 05 393kcal/hour

DVD Coleen McLoughin Brand New Body Workout 05 440kcal/hour

DVD Darcey Bussell Pilates for Life 05 324kcal/hour

DVD Davina - My Three 30 Minute Workouts 05 462kcal/hour

DVD Davina - Power of 3 04 462kcal/hour

DVD Davina McCall High Energy Five 360kcal/hour

DVD Gunnar Peterson Core Secret Workout 328kcal/hour

DVD Gunnar Peterson Core Secrets Accelerated Core 295kcal/hour

DVD Jade - Helen - Nadia Dance Workout 05 405kcal/hour

DVD Jayne Middlemiss - Love Yoga 05 347kcal/hour

DVD Joanna Halls 28 day total body plan DVD 324kcal/hour

DVD Jordan - The Jordan Workout 05 405kcal/hour

DVD Kelly Holmes - First Steps to Fitness 05 416kcal/hour

DVD Kym Ryders Burn Firm Workout 310kcal/hour

DVD Martine McCutcheon - Dance Body 05 416kcal/hour

DVD Natalie Cassidys Then And Now Workout 353kcal/hour

DVD Neil Andersons Jump Start Wo 285kcal/hour

DVD Nell McAndrew Ultimate Challenge 04 486kcal/hour

DVD Nell McAndrews Maximum Impact DVD 372kcal/hour

DVD Pacha Dance The Workout 05 440kcal/hour

DVD Patsy Palmer Ibiza Workout DVD 330kcal/hour

DVD Pilates - Conditioning for Weight Loss 04 335kcal/hour

DVD Power Yoga Total Body 05 324kcal/hour

DVD Pump It Up Ultimate Beach Body Workout 05 451kcal/hour

DVD Pump It Up The Ultimate Dance Workout 04 440kcal/hour

DVD Roll Off The Pounds Aerobic Gymball Workout 05 347kcal/hour

DVD Rosemary Conley - Fitness Triple Pack 05 416kcal/hour

DVD Rosemary Conley Shape Up And Salsacise 05 416kcal/hour

DVD Rosemary Conley/Coleen Nolan Brand New You 303kcal/hour

DVD Vanessa If I Can, You Can workout 260kcal/hour

DVD Vicky Entwistles Weight Off Workout 438kcal/hour

DVD Yoga - Conditioning for Weight Loss 05 359kcal/hour

DVD Zoe Luckers Little Black Dress 394kcal/hour

Stretching, hatha yoga 292kcal/hour

Yoga 292kcal/hour

Yoga Ashtanga 511kcal/hour

Wii Fit Bowling 219kcal/hour

Wii Fit Boxing 401kcal/hour

Wii Fit Hula Hooping 189kcal/hour

Wii Fit Jogging 197kcal/hour

Wii Fit Tennis 335kcal/hour

 

[brewanne]

leisure

Bowling league play with rotation 182kcal/hour

Bowling, lawn or ten pin 219kcal/hour

Curling 292kcal/hour

Cycling, 10-11.9mph, light effort 438kcal/hour

Cycling, 12-13.9mph, moderate effort 584kcal/hour

Cycling, 14-15.9mph, vigorous effort 730kcal/hour

Cycling, 16-19mph, very fast, racing 876kcal/hour

Cycling, 10mph, leisure 292kcal/hour

Cycling, 20mph, racing 1168kcal/hour

Cycling, BMX or mountain 620kcal/hour

Dancing, aerobic, ballet or modern, twist 438kcal/hour

Dancing, Ballroom 255kcal/hour

Dancing, Disco 328kcal/hour

Dancing, general 328kcal/hour

Dancing, Irish step 321kcal/hour

Dancing, Pole 365kcal/hour

Dancing, Salsa 328kcal/hour

Fishing from boat, sitting 182kcal/hour

Fishing from river bank, standing 255kcal/hour

Fishing in stream, in waders 438kcal/hour

Fishing, general 292kcal/hour

Golf, carrying clubs 401kcal/hour

Golf, general 292kcal/hour

Golf, miniature or driving range 219kcal/hour

Golf, pulling clubs 365kcal/hour

Golf, using power cart 255kcal/hour

Horse grooming 438kcal/hour

Horse racing, galloping 584kcal/hour

Horseback riding, general 292kcal/hour

Horseback riding, trotting 474kcal/hour

Horseback riding, walking 182kcal/hour

Archery 328kcal/hour

Backpacking, general 511kcal/hour

Climbing, general 693kcal/hour

Croquet 182kcal/hour

Driving 100kcal/hour

Frisbee playing 219kcal/hour

Gardening general 292kcal/hour

Marching band, playing instrumentwalking 292kcal/hour

Marching, rapidly, military 474kcal/hour

Rock climbing, ascending rock 803kcal/hour

Rock climbing, rapelling 584kcal/hour

Shopping mall or city street shops 167kcal/hour

Billiards 182kcal/hour

Darts, wall or lawn 182kcal/hour

Snooker 182kcal/hour

Sex - Moderate Intensity 255kcal/hour

Roller skating 511kcal/hour

Skateboarding 365kcal/hour

Skating, ice, 9 mph or less 401kcal/hour

Skating, ice, general 511kcal/hour

Skating, ice, rapidly, 9 mph 657kcal/hour

Skating, ice, speed, competitive 1095kcal/hour

Skating, roller 511kcal/hour

Hiking mountains or high hills - intense effort 620kcal/hour

Hiking mountains or high hills - moderate effort 438kcal/hour

Power walking / Race walking 474kcal/hour

Walking 2.0mph, slow pace, on the flat 182kcal/hour

Walking 2.5mph, slow pace, on the flat 219kcal/hour

Walking 3.0mph, mod. pace, on the flat 255kcal/hour

Walking 3.5mph, brisk pace, on the flat 292kcal/hour

Walking 4.0mph, very brisk pace, on the flat 365kcal/hour

Walking 4.5mph, very brisk pace, on the flat 459kcal/hour

Walking 5.0mph, very brisk pace, on the flat 584kcal/hour

Walking, 3.5 mph, uphill438kcal/hour

Walking, carrying infant or 15-lb load 255kcal/hour

Walking, grass track 365kcal/hour

Walking, upstairs 584kcal/hour

Walking, using crutches 292kcal/hour

Canoeing, 6 mph, vigorous effort 876kcal/hour

Canoeing, crewing, competition 876kcal/hour

Canoeing, light effort 219kcal/hour

Canoeing, moderate effort 511kcal/hour

Diving, springboard or platform 219kcal/hour

Kayaking intense effort - challenging course 642kcal/hour

Kayaking moderate effort 365kcal/hour

Paddleboat 292kcal/hour

Rowing, 6 mph, vigorous effort 876kcal/hour

Rowing, crewing, competition 876kcal/hour

Rowing, light effort 219kcal/hour

Rowing, moderate effort 511kcal/hour

Sailing, boat/board, windsurfing, general 219kcal/hour

Sailing, in competition 365kcal/hour

Scuba diving 511kcal/hour

Snorkeling 365kcal/hour

Surfing, body or board 219kcal/hour

Water polo 730kcal/hour

Water skiing 438kcal/hour

Water volleyball 219kcal/hour

Whitewater rafting, kayaking, or canoeing 365kcal/hour

Windsurfing 219kcal/hour

Bobsledding 511kcal/hour

Luge 511kcal/hour

Ski-mobiling, water 511kcal/hour

Skiing, cross-country, moderate effort 584kcal/hour

Skiing, downhill, light effort 365kcal/hour

Skiing, downhill, moderate effort 438kcal/hour

Skiing, downhill, vigorous effort, racing 584kcal/hour

Skiing, snow, general 511kcal/hour

Sledding 511kcal/hour

Snow Boarding 386kcal/hour

Snowmobiling 255kcal/hour


Tobogganing 511kcal/hour

 

[brewanne]

racket sports, swimming, running, walking, team sports

Badminton, competitive 511kcal/hour

Badminton, social 328kcal/hour

Racquetball, casual 511kcal/hour

Racquetball, competitive 730kcal/hour

Squash intense play level 876kcal/hour

Table tennis 292kcal/hour

Tennis, doubles 438kcal/hour

Tennis, general 511kcal/hour

Tennis, singles 584kcal/hour

Swimming laps, freestyle, fast, vigorous effort 730kcal/hour

Swimming laps, freestyle, light/moderate effort 584kcal/hour

Swimming, backstroke, general 584kcal/hour

Swimming, breaststroke, general 730kcal/hour

Swimming, butterfly, general 803kcal/hour

Swimming, leisurely, general 438kcal/hour

Swimming, treading water, fast/vigorous 730kcal/hour

Swimming, treading water, moderate effort 292kcal/hour

Jogging, general 511kcal/hour

Running up stairs 1095kcal/hour

Running, 10 mph 6 min mile 1168kcal/hour

Running, 10.9 mph 5.5 min mile 1314kcal/hour

Running, 5 mph 12 min mile 584kcal/hour

Running, 5.2 mph 11.5 min mile 657kcal/hour

Running, 6 mph 10 min mile 730kcal/hour

Running, 6.7 mph 9 min mile 803kcal/hour

Running, 7 mph 8.5 min mile 839kcal/hour

Running, 7.5 mph 8 min mile 912kcal/hour

Running, 8 mph 7.5 min mile 985kcal/hour

Running, 8.6 mph 7 min mile 1022kcal/hour

Running, 9 mph 6.5 min mile 1095kcal/hour

Running, cross country 657kcal/hour

Running, general 584kcal/hour

Running, on a track, team practice 730kcal/hour

Running, training, pushing wheelchair 584kcal/hour

Walk/run-playing with children-moderate 292kcal/hour

Walk/run-playing with children-vigorous 365kcal/hour

Walking 2.0mph, slow pace, on the flat 182kcal/hour

Walking 2.5mph, slow pace, on the flat 219kcal/hour

Walking 3.0mph, mod. pace, on the flat 255kcal/hour

Walking 3.5mph, brisk pace, on the flat 292kcal/hour

Walking 4.0mph, very brisk pace, on the flat 365kcal/hour

Walking 4.5mph, very brisk pace, on the flat 459kcal/hour

Walking 5.0mph, very brisk pace, on the flat 584kcal/hour

Walking, 3.5 mph, uphill 438kcal/hour

Walking, carrying infant or 15-lb load 255kcal/hour

Walking, grass track 365kcal/hour

Walking, upstairs 584kcal/hour

Walking, using crutches 292kcal/hour

Baseball, fast or slow pitch 365kcal/hour

Basketball, game 584kcal/hour

Basketball, non-game 438kcal/hour

Basketball, officiating 511kcal/hour

Basketball, shooting baskets 328kcal/hour

Basketball, wheelchair 474kcal/hour

Coaching football, soccer, basketball, etc. 292kcal/hour

Cricket, batting bowling 365kcal/hour

Football, competitive 657kcal/hour

Football, touch, flag, general 584kcal/hour

Handball, general 876kcal/hour

Handball, team 584kcal/hour

Hockey, field 584kcal/hour

Hockey, ice 584kcal/hour

Lacrosse 584kcal/hour

Netball, game 584kcal/hour

Netball, non-game 438kcal/hour

Netball, officiating 511kcal/hour

Netball, shooting baskets 328kcal/hour

Netball, wheelchair 474kcal/hour

Polo 584kcal/hour

Rugby 730kcal/hour

Soccer, casual 511kcal/hour

Soccer, competitive 730kcal/hour

Softball, fast or slow pitch 365kcal/hour

Softball, officiating 438kcal/hour

Volleyball, beach 584kcal/hour

Volleyball, competitive, in gymnasium 292kcal/hour

Volleyball, non-competitive 6-9 member team 219kcal/hour

Water polo 730kcal/hour

 

[Amanda71]

Excellent list. Thanks

 

[brewanne]

no problem i like to help =D