Activity Chart
Calories Burned in 10 Minutes of Activity
The calories expended on physical activity depend on the type of activity and your weight. It takes more energy (calories) to move more weight.
ACTIVITY CALORIES/10 MINUTES
  100-130 LB 131-160 LB 161-190 LB 191-220 LB 221-250 LB 251-280 LB 281-300 LB
Bicycling 60-70 70-90 90-110 110-130 130-150 150-160 160-180
Bicycling (stationary) 50-60 60-80 80-100 100-110 110-130 130-140 140-150
Bowling 20 20-30 30-40 40 40-50 50-60 60
Dancing 30-40 40-50 50-60 60-70 70-80 80-90 90-100
Gardening 30-40 40-60 60-70 70-80 80-90 90-100 100-110
Golf 30-40 40-50 50-60 60-70 70-80 80-90 90-100
Hiking 30 40-60 60-70 70-80 80-90 90-100 100-110
House cleaning 20-30 30-40 40-50 50 50-60 60-70 70
Running (8.5 min/mile) 80-110 110-130 130-160 160-190 190-210 210-240 240-250
Lawn mowing (power) 30-40 40-50 50-60 60-70 70-80 80-90 90-100
Racquetball 50-60 60-80 80-100 100-110 110-130 130-140 140-150
Resistance training, circuit 60-70 70-90 90-100 110-130 130-150 150-160 160-180
Rollerblading 60-70 70-90 90-100 110-130 130-150 150-160 160-180
Rowing 50-60 60-80 80-100 100-110 110-130 130-140 140-150
Skiing, cross-country 60-70 70-90 90-100 110-130 130-150 150-160 160-180
Skiing, downhill 40-50 50-70 70-80 80-90 90-110 110-120 120-130
Stairclimbing 40-50 50-70 70-80 80-90 90-110 110-120 120-130
Swimming, easy crawl 60-70 70-90 90-100 110-130 130-150 150-160 160-180
Tennis, singles 60-70 70-90 90-100 110-130 130-150 150-160 160-180
Walking 3.5 mph 30 30-40 40-50 50-60 60-70 70-80 80-90
Walking 4.5 mph 30-40 40-50 50-60 60-70 70-80 80-90 90-100
Weightlifting 20 20-30 30-40 40 40-50 50-60 60
Wheelchair, self-motion 30-50 50-60 60-70 70-80 80-100 100-110 110
Yoga 30 30-40 40-50 50-60 60-70 70-80 80-90
IMPORTANT: Check with your health care provider before significantly increasing your physical activity level. NOTE: The level of exertion for most activities listed is moderate or general, unless otherwise noted.

© Conversions supplied by Personal Best and adapted from Shape Up America!
500 Rule
Lose 1 pound a week by cutting 500 calories a day this way: Burn 250 calories in extra activity. Consume 250 fewer calories, such as smaller portions and one less beverage or snack.

Design your exercise plan: Activities might include weights, walking, swimming, dancing, Pilates, basketball and extra chores. Target moderate to vigorous intensity most days of the week.

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