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Burned in Exercise
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Activity
Aerobics (high impact)
Aerobics (low impact)
Army type obstacle course exercise, boot camp training program
Basketball
Bathing/dressing
Calisthenics (push-ups, etc.)
Camping involving standing, walking, sitting, light-to-moderate effort
Carrying groceries (light)
Child care (sitting)
Child care (standing)
Chopping wood
Circuit training
Cooking food
Cricket, batting, bowling, fielding
Cycling (hard, 22.5-25 kmph)
Cycling (light-moderate, 16-19kmph)
Cycling (moderate, 19-22.5 kmph)
Cycling (stationary, 100W)
Cycling (stationary, 150W)
Cycling (stationary, 200W)
Cycling (stationary, 250W)
Cycling (stationary, 50W)
Cycling (v. hard, 25-30 kmph)
Dancing (general)
Elliptical trainer, moderate effort
Football, rugby, non-competitive
Golf (walking + bag)
Horseback riding, general
House cleaning
Ice skating, skiing tobogganing, general
Jogging with a stroller, 10km/hr on smooth track
Kayaking (leisure)
Laundry folding/making Bed
Lawn bowling, bocce ball, outdoor, juggling
Martial arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwan do, tai-bo, Muay Thai
Martial arts, different types, slower pace, novice performers, practice
Moving furniture, carrying boxes
Mowing lawn (walking, power)
Paddle boarding, standing
Playing musical instruments, general
Playing with kids (sitting)
Playing with kids (standing)
Racquetball (recreational)
Raking leaves
Reading, watching TV
Rock climbing, low-to-moderate difficulty
Rope skipping, general
Rowing (100W)
Rowing (150W)
Rowing (200W)
Rowing (50W)
Running (10kmph)
Running (12 kmph)
Running (14 kmph)
Running (16 kmph)
Running (8 kmph)
Running (9 kmph)
Sitting reading, book, newspaper, writing, desk work
Skateboarding, general, moderate effort
Skiing, cross country, moderate speed and effort
Sleeping
Standing (very light)
Standing, talking in person, on the phone, computer, or text messaging, drawing, painting
Stretching/pilates/yoga
Surfing, body or board, general
Sweeping
Swimming (light effort)
Swimming (moderate effort)
Tennis general
Track and field (e.g., high jump, long jump, triple jump, javelin, pole vault)
Trampoline, recreational
Trimming hedges/trees (manual)
Volleyball (recreational)
Walking (6 kmph)
Walking (brisk pace 5.5km/hr)
Walking (moderate pace 5km/hr)
Walking the dog/leisurely walk
Washing car
Washing dishes/ironing/dusting
Water aerobics
Weeding/gardening
Weight training (hard)
Weight training (light)
Whitewater rafting, kayaking, canoeing, snorkelling
Zumba
KG
Duration
15 Minutes
30 Minutes
45 Minutes
1 Hour
1.5 Hours
2 Hours
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