health5 sections · 31 items
Exercise Calorie Burn Cheat Sheet
Estimated calories burned per 30 minutes of exercise by activity and body weight. Covers cardio, strength, sports, and daily activities.
Cardio — Calories per 30 Minutes
| Item | Value |
|---|---|
| Running (6 mph / 10 min/mile) | 295–400 cal |
| Running (8 mph / 7.5 min/mile) | 375–555 cal |
| Cycling (moderate, 12–14 mph) | 240–355 cal |
| Swimming (moderate laps) | 255–375 cal |
| Jump rope (moderate) | 300–445 cal |
| Walking (brisk, 3.5 mph) | 120–180 cal |
| Rowing machine (moderate) | 255–375 cal |
Strength & HIIT — Calories per 30 Minutes
| Item | Value |
|---|---|
| Weight lifting (vigorous) | 180–265 cal |
| Weight lifting (moderate) | 110–165 cal |
| HIIT / Circuit Training | 240–355 cal |
| CrossFit (typical WOD) | 260–385 cal |
| Kettlebell swings | 200–300 cal |
| Bodyweight exercises | 135–200 cal |
Sports — Calories per 30 Minutes
| Item | Value |
|---|---|
| Basketball (full court) | 240–355 cal |
| Soccer | 210–310 cal |
| Tennis (singles) | 240–355 cal |
| Hiking (moderate incline) | 170–250 cal |
| Boxing (sparring) | 270–400 cal |
| Golf (carrying clubs) | 105–155 cal |
Flexibility & Low Impact — Calories per 30 Minutes
| Item | Value |
|---|---|
| Yoga (Hatha) | 85–125 cal |
| Yoga (Vinyasa/Power) | 150–225 cal |
| Pilates | 120–175 cal |
| Stretching | 70–100 cal |
| Tai Chi | 75–110 cal |
| Elliptical (moderate) | 210–310 cal |
Daily Activities — Calories per 30 Minutes
| Item | Value |
|---|---|
| Sitting (desk work) | 40–55 cal |
| Standing (desk work) | 50–75 cal |
| Housecleaning | 100–150 cal |
| Yard work / Gardening | 120–180 cal |
| Cooking | 75–110 cal |
| Carrying groceries | 175–260 cal |
Tip: Use landscape orientation for wider tables
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