Calories Burned with Common Fitness Activities

Running, 10.9 mph (5.5 min mile)
Running, 5 mph (12 min mile)
Running, 5.2 mph (11.5 min mile)
Running, 6 mph (10 min mile)
Running, 6.7 mph (9 min mile)
Running, 7 mph (8.5 min mile)
Running, 7.5mph (8 min mile)
Running, 8 mph (7.5 min mile)
Running, 8.6 mph (7 min mile)
Running, 9 mph (6.5 min mile)
Running, cross country
Running, general
Running, in place
Running, on a track, team practice
Running, stairs, up
Running, training, pushing wheelchair
Running, wheeling, general
Sailing, boat/board, windsurfing, general
Sailing, in competition
Scrubbing floors / Cleaning
Shoveling snow,
Shuffleboard, lawn bowling
Playing with child (light)
Skating, ice, 9 mph or less
Skating, ice, general
Skating, ice, fast ; 9 mph
Skating, ice, speed, competitive
Skating, roller
Ski jumping (climb up carrying skis)
Ski machine, general
Skiing, cross-country, ;8.0 mph, racing
Skiing, cross-country, moderate effort
Skiing, cross-country, slow or light effort
Skiing, cross-country, uphill, maximum effort
Skiing, cross-country, vigorous effort
Skiing, downhill, light effort
Skiing, downhill, moderate effort
Skiing, downhill, vigorous effort, racing
Skiing, snow, general
Skiing, water
Ski-mobiling, water
Skin diving, scuba diving, general
Sledding, tobogganing, bobsledding, luge
Snow shoeing
Soccer, competitive
Softball or baseball, fast or slow pitch
Softball, officiating
Stair-treadmill ergometer, general
Stretching, hatha yoga
Surfing, body or board
Sweeping garage, sidewalk
Swimming laps, freestyle, fast, vigorous effort
Swimming laps, freestyle, light/moderate effort
Swimming, backstroke, general
Swimming, breaststroke, general
Swimming, butterfly, general
Swimming, leisurely, general
Swimming, sidestroke, general
Swimming, sychronized
Swimming, treading water, fast/vigorous
Swimming, treading water, moderate effort
Table tennis, ping pong
Tai chi
Teaching aerobics class
Tennis, doubles
Tennis, general
Tennis, singles
Volleyball, beach
Volleyball, competitive, in gymnasium
Volleyball, noncompetitive; 6-9 member team
Walk/run-playing with child(ren)-moderate
Walk/run-playing with child(ren)-vigorous
Walking, 2.0 mph, slow pace
Walking, 3.0 mph, mod. pace, walking dog
Walking, 3.5 mph, uphill
Walking, 4.0 mph, very brisk pace
Walking, carrying infant or 15-lb load
Walking, grass track
Walking, upstairs
Walking, using crutches
Wallyball, general
Water aerobics, water calisthenics
Water polo
Water volleyball
Weight lifting or body building, vigorous effort
Weight lifting, light or moderate effort
Whitewater rafting, kayaking, or canoeing