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How Many Calories are Burned by Exercise?



Welcome to the exercise section of DietandFitnessToday where the highest number of calories burned is 603 Calories, for bicycling, stationary, 201-270 watts, very vigorous effort. This is for an average male weighting 190 pounds (86 Kg). Below is a list of 54 activities based on the general description of exercise, ranging from the highest calorie burn from 'bicycling, stationary, 201-270 watts, very vigorous effort' which burns 603 calories in 30 minutes through to the activity 'sitting in a whirlpool' which has the lowest calorie burn of 56 calories in 30 minutes, for a typical adult weighing 190 pounds (86 Kg).

For army type obstacle course exercise, boot camp training program, which is a typical intensity activity under the general description of exercise activities, the average calories burned by a person weighing 190 pounds (86 Kg) in 30 minutes is 215 Calories. In one hour army type obstacle course exercise, boot camp training program will burn 431 Calories.

Summary of Exercise Information and Charts

To help you find the information you need, we first focus on army type obstacle course exercise, boot camp training program which is the most common exercise activity. This is followed by the activities with the highest burn rate which is bicycling, stationary, 201-270 watts, very vigorous effort, and the lowest which is sitting in a whirlpool, giving the average calories burned per minute and per hour, along with food calorie equivalents and our new proprietary calories burned score© and calories burned rank©The calorie score gives an indication of the relative burn rate of the exercise activities measured as a percentage score out of 100 for the different exercise activities, where 100% is the maximum calorie burn which we estimate from running at a pace of 4 minutes per mile which is a world class speed for running for 30 mins.

The calorie rank is the rank of the exercise activity compared with all other 800 activities in our database to give an indication of the percentage of activities which have a higher or lower calorie burn. A rank of 1 means it is the highest ranking activity in terms or calorie burn and a rank of 100 means it is the activity with the lowest carlorie burn compared with all other activities.

Effect of Intensity on the Calorie Calculator

Although the above is a typical example for exercise, the calculator we use to determine the calories burnt depends on the intensity, duration and your body weight. At the bottom of the article we have a variety of different intensities which can be personalized based on your weight and the duration of the activities, using our free calculator.

Calorie Score and Calorie Rank for Exercise

At dietandfitnesstoday we have a new proprietary concept of a Calories Burned Score© and Calories Burned Rank©.

Calories Burned in 30 Minutes for a Typical exercise Activity

As we have previously mentioned Army type obstacle course exercise, boot camp training program is a moderate and typical level of intensity for exercise and can be used as a general representative approximate measure for calories burnt by exercise. For this activity in 30 minutes an average man weighing 190 pounds (86 kg) burns 215 Calories, while an average woman weighing 163 pounds (74 kg), in 30 minutes burns 185 Calories.

Calories Per Minute

The calories burned per minute for Army type obstacle course exercise, boot camp training program is 7 Calories per minute, for a typical man and for a typical female is 6 Calories per minute.

Calories Per Hour

The calories lost in one hour is 431 calories for a typical man, and 370 calories in one hour for a typical woman.

How to Burn 100 Calories

To burn 100 calories for a typical male would require 14 minutes of the activity army type obstacle course exercise, boot camp training program and to burn 100 calories with the same exercise activity for a typical female would take 17 minutes.

Score and Rank

Army type obstacle course exercise, boot camp training program has a Calorie Burned Score© of 19.2 out of 100 which means it gives a calorie burn of 19.2 % of the highest realistic calorie burn possible. This activity has a Calorie Burned Rank© of 71 out of 100 ie it is in the top 71 % of activities in terms of calorie burn. There are in fact 310 activities that have a higher calorie burn than army type obstacle course exercise, boot camp training program

Equivalent Activities

The following activities burn the same number of calories as Army type obstacle course exercise, boot camp training program -

  • aerobic, low impact
  • ballet, modern, or jazz, general, rehearsal or class
  • carrying 1 to 15 lb load, upstairs
  • carrying 15 pound load (e.g. suitcase), level ground or downstairs
  • caulking, chinking log cabin

Comparison with Inactivity

30 mins of inactivity for example just sitting and watching television burns 43 calories for a typical man and 37 calories for a typical woman. Which means Army type obstacle course exercise, boot camp training program burns 5.4 times more calories than the equivalent time of inactivity for an average man and 5.0 times more calories for an average female.

Food Calorie Equivalents

This level of 215 calories burnt by an average man army type obstacle course exercise, boot camp training program is equivalent to 0.4 Big Macs, 0.8 snickers bar, 1.8 Starbucks Grande Skinny Lattes, 0.7 cheeseburgers, 0.8 slices of pizza or 0.6 large blueberry muffins.

For an average female burning 185 calories is equivalent to 0.3 Big Macs, 0.7 snickers bar, 1.5 Starbucks Grande Skinny Lattes, 0.6 cheeseburgers, 0.6 slices of pizza or 0.5 large blueberry muffins.

Weight Loss from Exercise

To answer the question how many pounds will I lose from the activity exercise? Taking this example of army type obstacle course exercise, boot camp training program in 30 minutes, the weight loss for a typical man is a minimum of 0.03 pounds, and a typical woman would lose 0.03 pounds.

Based on 4 sessions per week of army type obstacle course exercise, boot camp training program for a duration of 30 minutes per session, the approximate time taken to lose one pound is 8 weeks for a man and 8 weeks for a woman, assuming no other changes in lifestyle or eating habits.

The same 4 sessions per week of army type obstacle course exercise, boot camp training program for a duration of 30 minutes per session, would lose 1kg in 4 weeks for a man and 4 weeks for a woman.

Exercise Activity with the Highest Calorie Burn

The highest number of calories burned for an average person is achieved by bicycling, stationary, 201-270 watts, very vigorous effort. For this activity in 30 minutes an average man burns 603 Calories, while an average woman in 30 minutes burns 518 Calories.

This activity of bicycling, stationary, 201-270 watts, very vigorous effort has a Calories Burned Score© of 59.6 out of 100 which means it gives a calorie burn of 59.6 % of the maximum realistic calorie burn possible. This activity has a Calories Burned Rank© of 15 out of 100 ie it is in the top 15 % of activities in terms of calorie burn. There are in fact 13 activities that have a higher calorie burn than bicycling, stationary, 201-270 watts, very vigorous effort

Exercise Activity with the Lowest Calorie Burn

The exercise activity with the lowest calories burnt is sitting in a whirlpool, which for an average man in 30 minutes burns 56 Calories, and for an average woman burns 48 Calories.

This activity of sitting in a whirlpool has a Calories Burned Score© of 2.6 out of 100 which means it gives a calorie burn of 2.6 % of the maximum realistic calorie burn possible. This activity has a Calories Burned Rank© of 97 out of 100 ie it is in the top 97 % of activities in terms of calorie burn. There are in fact 801 activities that have a higher calorie burn than sitting in a whirlpool

Average Calories Burned by Exercise

Based on the the list of 54 exercise activities, shown below, the average calories burned for an average male, weighing 190 pounds (86 kg) is 245 Calories for 30 minutes of exercise. The average burnt for an average female, weighing 163 pounds (74 kg) is 210 Calories for 30 minutes of exercise.

Exercise for 30 minutes - Calories Burned Calculator

Calories Burned in 30 minutes of exercise for Average Male (M) and Female (F) (click to personalise).
bicycling, stationary, 201-270 watts, very vigorous effort - calories  Male=603 kcal, Female=518 kcal.
rope skipping, general - calories  Male=530 kcal, Female=455 kcal.
rowing, stationary, 200 watts, very vigorous effort - calories  Male=517 kcal, Female=444 kcal.
bicycling, stationary, 161-200 watts, vigorous effort - calories  Male=474 kcal, Female=407 kcal.
slide board exercise, general - calories  Male=474 kcal, Female=407 kcal.
stair-treadmill ergometer, general - calories  Male=388 kcal, Female=333 kcal.
bicycling, stationary, 101-160 watts, vigorous effort - calories  Male=379 kcal, Female=325 kcal.
bicycling, stationary, RPM/Spin bike class - calories  Male=366 kcal, Female=314 kcal.
rowing, stationary, 150 watts, vigorous effort - calories  Male=366 kcal, Female=314 kcal.
calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort - calories  Male=345 kcal, Female=296 kcal.
circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity - calories  Male=345 kcal, Female=296 kcal.
health club exercise, conditioning classes - calories  Male=336 kcal, Female=288 kcal.
activity promoting video/arcade game (e.g., Exergaming, Dance Dance Revolution), vigorous effort - calories  Male=310 kcal, Female=266 kcal.
bicycling, stationary, general - calories  Male=302 kcal, Female=259 kcal.
rowing, stationary, 100 watts, moderate effort - calories  Male=302 kcal, Female=259 kcal.
bicycling, stationary, 90-100 watts, moderate to vigorous effort - calories  Male=293 kcal, Female=251 kcal.
native New Zealander physical activities (e.g., Haka, Taiahab), general, vigorous effort - calories  Male=293 kcal, Female=251 kcal.
ski machine, general - calories  Male=293 kcal, Female=251 kcal.
teaching exercise class (e.g., aerobic, water) - calories  Male=293 kcal, Female=251 kcal.
resistance training (weight lifting, free weight, nautilus or universal), power lifting or body building, vigorous effort (Taylor Code 210) - calories  Male=259 kcal, Female=222 kcal.
rowing, stationary ergometer, general, vigorous effort - calories  Male=259 kcal, Female=222 kcal.
slimnastics, jazzercise - calories  Male=259 kcal, Female=222 kcal.
video exercise workouts, TV conditioning programs (e.g., cardio-resistance), vigorous effort - calories  Male=259 kcal, Female=222 kcal.
health club exercise, general (Taylor Code 160) - calories  Male=237 kcal, Female=203 kcal.
native New Zealander physical activities (e.g., Haka Powhiri, Moteatea, Waita Tira, Whakawatea, etc.), general, moderate effort - calories  Male=228 kcal, Female=196 kcal.
water aerobics, water calisthenics, water exercise - calories  Male=228 kcal, Female=196 kcal.
army type obstacle course exercise, boot camp training program - calories  Male=215 kcal, Female=185 kcal.
Elliptical trainer, moderate effort - calories  Male=215 kcal, Female=185 kcal.
health club exercise classes, general, gym/weight training combined in one visit - calories  Male=215 kcal, Female=185 kcal.
resistance (weight) training, squats , slow or explosive effort - calories  Male=215 kcal, Female=185 kcal.
bicycling, stationary, 51-89 watts, light-to-moderate effort - calories  Male=207 kcal, Female=177 kcal.
rowing, stationary, general, moderate effort - calories  Male=207 kcal, Female=177 kcal.
circuit training, moderate effort - calories  Male=185 kcal, Female=159 kcal.
upper body exercise, stationary bicycle - Airdyne (arms only) 40 rpm, moderate - calories  Male=185 kcal, Female=159 kcal.
video exercise workouts, TV conditioning programs (e.g., cardio-resistance), moderate effort - calories  Male=172 kcal, Female=148 kcal.
yoga, Power - calories  Male=172 kcal, Female=148 kcal.
activity promoting video game (e.g., Wii Fit), moderate effort (e.g., aerobic, resistance) - calories  Male=164 kcal, Female=140 kcal.
calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort - calories  Male=164 kcal, Female=140 kcal.
general home exercise - calories  Male=164 kcal, Female=140 kcal.
bicycling, stationary, 30-50 watts, very light to light effort - calories  Male=151 kcal, Female=129 kcal.
calisthenics, light or moderate effort, general (e.g., back exercises), going up & down from floor (Taylor Code 150) - calories  Male=151 kcal, Female=129 kcal.
CurvesTM exercise routines in women - calories  Male=151 kcal, Female=129 kcal.
resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance - calories  Male=151 kcal, Female=129 kcal.
Surya Namaskar yoga - calories  Male=142 kcal, Female=122 kcal.
pilates, general - calories  Male=129 kcal, Female=111 kcal.
calisthenics (e.g., situps, abdominal crunches), light effort - calories  Male=121 kcal, Female=104 kcal.
therapeutic exercise ball, Fitball exercise - calories  Male=121 kcal, Female=104 kcal.
upper body exercise, arm ergometer - calories  Male=121 kcal, Female=104 kcal.
yoga, Hatha - calories  Male=108 kcal, Female=92 kcal.
activity promoting video game (e.g., Wii Fit), light effort (e.g., balance, yoga) - calories  Male=99 kcal, Female=85 kcal.
stretching, mild - calories  Male=99 kcal, Female=85 kcal.
video exercise workouts, TV conditioning programs (e.g., yoga, stretching), light effort - calories  Male=99 kcal, Female=85 kcal.
yoga, Nadisodhana - calories  Male=86 kcal, Female=74 kcal.
sitting in a whirlpool - calories  Male=56 kcal, Female=48 kcal.

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You can browse other common activities from our database, from the links below or visit the compendium at https://sites.google.com/site/compendiumofphysicalactivities/home.

Calories Burned Activities


  aerobics
  at work
  badminton
  baseball
  ballet
  ballroom dancing
  basketball
  boxing
  biking
  canoeing
  climbing
  cleaning
  cricket
  cross country skiing
  crossfit
  cycling
  dancing
  exercise
  elliptical
  fishing
  football
  fencing
  gardening
  golf
  gymnastics
  hiking
  horse riding
  housework
  ice skating
  jogging
  judo
  karate
  kayaking
  kick boxing
  pilates
  rodeo sports
  rollerblading
  ropejumping
  rowing
  rugby
  running
  resting
  sailing
  shopping
  sitting
  skating
  skiing
  sleeping
  soccer
  softball
  spinning
  sports
  standing
  step aerobics
  swimming
  tae kwan do
  tennis
  treadmill
  volleyball
  walking
  water polo
  weight lifting
  yoga
  zumba

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Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.