Calories burnt during exercise and activities

Calories burnt during exercise and activities

Calorie expenditure is just as important as calorie intake when it comes to fat loss and weight management. Our easy to read table illustrates the average calories burnt during exercise and various activities so you can gain a clearer picture of your calorie usage. 

We must remember that the following figures are estimations. The amount of calories you burn will depend on a whole host of factors, from your bodyweight to the intensity in which you perform the activity.

All figures are for calorie expenditure over 30 minutes.

Gym exercise 125lb person 155lb person 185lb person
Resistance training (moderate intensity) 90 112 133
Aqua-aerobics (moderate intensity) 120 149 178
Stair step machine (moderate intensity) 180 223 226
Resistance training (high intensity) 180 223 226
Stationery bike (moderate intensity) 210 260 311
Circuit training (moderate intensity) 240 298 355
Elliptical trainer (moderate intensity) 270 335 400
Stationery bike (high intensity) 315 391 466
Sporting activity 125lb person 155lb person 185lb person
Gymnastics 120 149 178
Tai Chi 120 149 178
Badminton 135 167 200
Brisk walk 150 186 222
Dancing 165 205 244
Hiking 180 223 266
Casual swimming 180 223 266
Slow jog 180 223 266
Football (soccer) 210 260 311
Tennis 210 260 311
Cycling (12mph) 240 298 355
Martial arts 300 372 444
Running (10 min/mile) 300 372 444
Running (9 min/mile) 330 409 488
Swimming butterfly/crawl 330 409 488
Running (8 min/mile) 375 465 555
Running (6 min/mile) 495 614 733


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