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C A L O R I EB U R N I N GEXERCISES

TOPTEN

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TOP TEN CALORIE BURNING EXERCISES

FORMULA USED TOCALCULATE CALORIES

BURNED WITH EXERCISE

METS x 3.5 x Weight (kg)

200= Duration x (minutes)

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TOP TEN CALORIE BURNING EXERCISES

Height: 69.3 in. 5 ft. 9 in. (176 cm)Weight: 88.7 kg (195.5 lbs)

Height: 63.8 in. 5 ft. 4 in. (162 cm)Weight: 75.4 kg (166.2 lbs)

According to the CDC*, the averageheight and weight measures for Americans are:

Males Females

* Centers for Disease Control and Prevention, 2013

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TOP TEN CALORIE BURNING EXERCISES

The information found in this column represents the average number of calories burned in 30 minutes.

The information found in this column represents the average number of minutes required to burn 500 calories.

The information found in this column represents the average number of minutes required to burn 3500 calories (1 lb. of fat).

FOR YOUR REFERENCE

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HONORABLEM E N T I O N S

T O PTHREE

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TOP TEN CALORIE BURNING EXERCISES

3

419calories

36minutes

251minutes

356calories

42minutes

295minutes

STAIR CLIMBING• Real stairs (min. 6” height)• Fast pace• 9.0 METS

* RUNNER UP *number

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TOP TEN CALORIE BURNING EXERCISES

466calories

32minutes

225minutes

396calories

38minutes

265minutes

2number

ICE HOCKEY• Competitive• Fast pace• 10.0 METS

* RUNNER UP *

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TOP TEN CALORIE BURNING EXERCISES

466calories

32minutes

225minutes

396calories

38minutes

265minutes

SNOW SHOEING• Vigorous effort• Fast pace• 10.0 METS

1 * RUNNER UP *number

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C A L O R I EB U R N I N GEXERCISES

TOPTEN

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TOP TEN CALORIE BURNING EXERCISES

10

466calories

32minutes

225minutes

396calories

38minutes

265minutes

SWIMMING• Breast stroke (in particular)• Moderate pace• 10.0 METS

number

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TOP TEN CALORIE BURNING EXERCISES

9

466calories

32minutes

225minutes

396calories

38minutes

265minutes

number

MARTIAL ARTS• Various (eg. judo, karate, kickboxing)• Moderate pace• 10.0 METS

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512calories

29minutes

205minutes

435calories

34minutes

241minutes

8number

WIND/KITE SURFING• General• Moderate pace• 11.0 METS

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TOP TEN CALORIE BURNING EXERCISES

512calories

29minutes

205minutes

435calories

34minutes

241minutes

7number

BALLROOM DANCING• Various styles• Competitive• 11.0 METS

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TOP TEN CALORIE BURNING EXERCISES

559calories

27minutes

188minutes

475calories

32minutes

221minutes

6number

RUNNING• 7.5 to 8.0mph• 8 minute/mile• 12.0 METS

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559calories

27minutes

188minutes

475calories

32minutes

221minutes

5number

BOXING• In the ring• Moderate pace• 12.0 METS

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TOP TEN CALORIE BURNING EXERCISES

559calories

27minutes

188minutes

475calories

32minutes

221minutes

4number

ROPE JUMPING• 120 to 160 skips/minute• Moderate pace• 12.0 METS

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TOP TEN CALORIE BURNING EXERCISES

559calories

27minutes

188minutes

475calories

32minutes

221minutes

3number

ROWING• Stationary• 200 Watts (very vigorous effort)• 12.0 METS

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TOP TEN CALORIE BURNING EXERCISES

605calories

25minutes

173minutes

515calories

29minutes

204minutes

2number

CROSS COUNTRY SKIING• 5.0 to 7.9 mph• Fast pace• 13.0 METS

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652calories

23minutes

161minutes

554calories

27minutes

189minutes

1number

MOUNTAIN BIKING• Vigorous effort (ie. uphill climb)• Fast pace• 14.0 METS

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TOP TEN CALORIE BURNING EXERCISES

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