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How effective is your exercise in terms of losing calories?

By Senior Editor
Food Pyramid -

If you want to lose weight you might be curious to find out how different exercise activities affect in terms of losing calories (kcal). Below, you will be able to compare different exercise forms and perhaps this will help you decide how to go about achieving your goal on loosing weight.

The more you weigh, the more calories you burn

You should be aware, that the more you weigh, the more calories (kcal) you burn. The numbers below are taken from a weight of 176 pounds (80 kilos). How many calories (kcal) you lose also depends on the intensity of the exercise. These numbers should be seen as a guideline to compare between the different workouts.

Activity during 30 minutes – Calories burned

  • Bowling – 120 kcal
  • Frisbee – 127 kcal
  • Golfing (with car) – 148 kcal
  • Walking – 150 kcal
  • Gymnastics – 169 kcal
  • Horse riding – 169 kcal
  • Volleyball – 169 kcal
  • Cycling (light) – 200 kcal
  • Nordic walking (with poles) – 200 kcal
  • Power Yoga – 208 kcal
  • Softball – 211 kcal
  • Kayaking – 212 kcal
  • Aerobics (tough) – 242 kcal
  • Spinning – 242 kcal
  • Dancing – 250 kcal
  • Slalom skiing – 254 kcal
  • Water skiing – 254 kcal
  • Rollerblading – 296 kcal
  • Tennis (practice) – 296 kcal
  • Jogging (light) – 300 kcal
  • Swimming (crawl) – 300 kcal
  • Spinning (tough) – 327 kcal
  • American football – 339 kcal
  • Basketball – 339 kcal
  • Beach volleyball – 339 kcal
  • Mountain climbing (light) – 339 kcal
  • Skiing (long distance) – 339 kcal
  • Mountain biking – 360 kcal
  • Soccer – 380 kcal
  • Boxing (sparring) – 381 kcal
  • Jumping rope (tough) – 423 kcal
  • Martial art – 423 kcal
  • Tennis (competition) – 423 kcal
  • Water polo – 423 kcal
  • Mountain climbing (tough) – 466 kcal
  • Running (6.7 miles/h or 10,8 km/h) – 466 kcal
  • Handball – 508 kcal
  • Squash – 510 kcal

Don’t forget that in the long run it’s better to stick with activities that you enjoy. If you don’t have fun exercising it’s a good chance that you won’t stick with it for long. So have fun working out!

To benefit from your workout, you should exercise for 20-30 minutes, three to five times per week.

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