Burning Calories from Exercise

The number of calories you burn depends upon your weight, the activity you are doing and the intensity level you are exercising at. Any activity that you perform can be done at a variety of intensity levels. If you exercise at a higher intensity level, you will be working harder, expending more energy and burning more calories than someone who is not working quite so hard.

This table gives the caloric expenditure after 10 minutes of activity for various body weights. This data was obtained from Reebok Instructor News, Volume 4, Number 2, 1997.

Activity & Calories---125 lbs------150 lbs----175 lbs-----200 lbs
/10 min.

Aerobics---------------95----------115--------134---------153
Gardening--------------41-----------49---------57----------65
Racquetball------------75-----------90--------105---------120
Running (9 min/mile)--109----------131--------153---------174
Shopping---------------35-----------42---------49----------56
Sitting (reading or watching TV)
-----------------------10-----------12---------14----------16
Sleeping---------------10-----------12---------14----------16
Standing (light activity)20---------24---------28----------32
Volleyball-------------28-----------34---------40----------45
Walking (15 min/mile)--44-----------52---------61----------70
Walking upstairs------150-----------175-------202---------229