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Diet & Fitness

Calorie burning chart – Calories burned per 1 hour of exercise

Calorie burning chart - Calories burned per 1 hour of exercise

Regular exercise is an important part of a healthy lifestyle, and it’s especially important if you want to lose some weight or if you want to stay fit. Even if you have a healthy diet and you carefully choose what you eat, if you don’t exercise, you won’t lose much weight and you won’t have tight and toned body.

Physical activity causes the body to consume more energy and thus burn more calories. It’s well known that you’ll lose more weight if you spend more calories from the amount that you previously consumed. This means that in order to lose weight, you need to reduce the amount of calories that you consume through a healthy diet and you need to burn the extra calories with exercise.

Calorie burning chart - Calories burned per 1 hour of exercise

Any physical activity requires a different amount of effort and that’s why some exercises are more effective at burning calories and others not so much. Usually you’ll burn more calories with an exercise that requires more physical activity, but if you have more time, you can do an easier exercise for a longer period of time and still get the same results.

Below are some of the basic physical activities and the number of calories they burn for 1 hour.

But before looking at the calorie burning chart below, keep in mind that calories burned during physical activity are different for every individual and it’s not influenced just by the body weight but also by the person’s metabolism, workout intensity, how fit that person is etc.

Keep in mind that the burned calories in the chart are approximate because when you exercise, your body is slowly adapting to the exercising routine and if you do the same exercise over and over again, you might burn less calories than you’ve burned the beginning. But also keep in mind, that if you exercise regularly, your body will start burning calories even when you sleep so even though you might not burn all calories from one exercise, your muscles will burn the rest when you’re not exercising.

So go ahead and start exercising, don’t justify the lack of physical activity with a shortage of time. And let’s be honest, in most cases this is not the reason why we don’t exercise enough, some days we just can’t be bothered. So even if your daily life is really very busy and hectic, have a strong will and desire and spend 10-15 a day to exercise. It doesn’t have to be some really hard exercise, just keep your body active.

Chart: calories bruned per one hour with different physical activity

Physical activity & Calories burned per one hour 120lbs 130lbs 155lbs 180lbs
Cycling, mountain biking 502 598 695 791
Cycling, slow 354 422 490 558
Cycling, moderate 472 563 654 745
Cycling, very fast 708 844 981 1117
Walking (slow) 138 151 176 204
Walking (fast) 211 230 268 311
Running (slow) 444 484 564 655
Running (moderate) 610 665 775 898
Running (fast) 777 847 987 1143
Riding exercise bike (moderate) 388 423 493 572
Riding exercise bike (fast) 582 634 739 858
Swimming (freestyle) 332 361 421 572
Swimming (butterfly) 609 664 773 898
Swimming (breaststroke) 554 604 704 818
Swimming (backstroke) 442 482 562 650
Dancing (Ballet) 360 393 458 562
Dancing modern dance (slow) 166 181 211 233
Dancing modern dance (fast) 250 272 317 349
Aerobics (slow) 277 302 352 409
Aerobics (fast) 387 422 492 573
Aerobics (step aerobics) 471 502 599 694
Gymnastics 222 242 282 327
Jumping rope 555 605 705 815
Exercise with small dumbbells 166 181 211 236
Exercise with large dumbbells 332 361 421 489
Tai Chi 221 241 281 302
Boxing (boxing bag) 332 361 421 467
Kick Boxing 554 604 704 785
Basketball 444 484 564 655
Handball 664 724 844 981
Volleyball 166 181 211 245
Tennis 388 423 493 573
Badminton 249 271 316 367
Table tennis (Ping Pong) 222 242 282 326
Bowling 166 181 211 244
Playing pool (Billiards) 138 151 176 204
Hiking 367 444 484 564
Skiing (slow) 277 302 352 395
Skiing (fast) 442 482 562 598
Ice skating 387 422 492 573

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