Exercise for weight loss: Calories burned in 1 hour
Being active — either through physical activity or through a formal exercise program — is an essential component of a weight-loss program. When you're active, your body uses energy (calories) to work, helping to burn the calories you take in with food you eat.
Whatever activity you choose, the key is to commit to doing it regularly. Aim for 30 to 60 minutes of moderately intense physical activity most days of the week. Moderately intense activity or exercise should increase your heart and breathing rates and possibly lead to a light sweat.
This chart shows the estimated number of calories burned while performing a variety of exercises for one hour. Calorie expenditure varies widely depending on the exercise, intensity level and individual.
| Activity (one-hour duration) | Weight of person and calories burned | ||
|---|---|---|---|
| 160 pounds (73 kilograms) | 200 pounds (91 kilograms) | 240 pounds (109 kilograms) | |
| Aerobics, high impact | 511 | 637 | 763 |
| Aerobics, low impact | 365 | 455 | 545 |
| Aerobics, water | 292 | 364 | 436 |
| Backpacking | 511 | 637 | 763 |
| Basketball game | 584 | 728 | 872 |
| Bicycling, <> | 292 | 364 | 436 |
| Bowling | 219 | 273 | 327 |
| Canoeing | 256 | 319 | 382 |
| Dancing, ballroom | 219 | 273 | 327 |
| Football, touch, flag, general | 584 | 728 | 872 |
| Golfing, carrying clubs | 329 | 410 | 491 |
| Hiking | 438 | 546 | 654 |
| Ice skating | 511 | 637 | 763 |
| Jogging, 5 mph | 584 | 728 | 872 |
| Racquetball, casual, general | 511 | 637 | 763 |
| Rollerblading | 913 | 1,138 | 1,363 |
| Rope jumping | 730 | 910 | 1,090 |
| Rowing, stationary | 511 | 637 | 763 |
| Running, 8 mph | 986 | 1,229 | 1,472 |
| Skiing, cross-country | 511 | 637 | 763 |
| Skiing, downhill | 365 | 455 | 545 |
| Skiing, water | 438 | 546 | 654 |
| Softball or baseball | 365 | 455 | 545 |
| Stair treadmill | 657 | 819 | 981 |
| Swimming, laps | 511 | 637 | 763 |
| Tae kwon do | 730 | 910 | 1,090 |
| Tai chi | 292 | 364 | 436 |
| Tennis, singles | 584 | 728 | 872 |
| Volleyball | 292 | 364 | 436 |
| Walking, 2 mph | 183 | 228 | 273 |
| Walking, 3.5 mph | 277 | 346 | 414 |
| Weightlifting, free weight, Nautilus or universal type | 219 | 273 | 327 |
Source: Ainsworth BE, Haskell WL, Whitt MC, Irwin ML, Swartz AM, Strath SJ, O'Brien, WL, Bassett DR Jr, Schmitz KH, Emplaincourt PO, Jacobs DR Jr, Leon AS. Compendium of physical activities: an update of activity codes and MET intensities. Med Sci Sports Exerc. 2000 Sep;32(9 Suppl):S498-504.
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