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
to
130 lbs
131
to
160 lbs
161
to
190 lbs
191
to
220 lbs
221
to
250 lbs
251
to
280 lbs
281
to
300 lbs
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
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!

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