Calories Burned for: Exercises and Workouts

Exercise or Workout

120 Lbs

150 Lbs

180 Lbs

210 Lbs

240 Lbs

Aerobics (High Impact) - 30 mins

238

297

356

416

475

Aerobics (Low Impact) - 30 mins

151

189

227

265

302

Aerobics (Step, High Impact) - 30 mins

287

359

431

503

574

Aerobics (Step, Low Impact) - 30 mins

212

265

318

371

424

Bicycling (12 mph for 6 miles) - 30 mins

214

267

320

374

427

Bicycling (15 mph for 7.5 miles) - 30 mins

282

353

424

494

565

Bicycling (17 mph for 8.5 miles) - 30 mins

334

418

502

585

669

Bicycling (Stationary, Vigorous) - 30 mins

312

390

468

546

624

Bicycling (Stationary, Moderate) - 30 mins

190

238

286

333

381

Circuit Training (Moderate Pace) - 30 mins

245

306

367

428

490

Elliptical Trainer (Moderate Pace) - 30 mins

285

356

427

498

570

Gymnastics (Moderate Pace) - 30 mins

115

144

173

202

230

Jogging (5 mph for 2.5 miles) - 30 mins

238

298

358

417

477

Jumping on Trampoline (Casual Pace) - 30 mins

98

122

146

171

195

Jumping Rope (Moderate Pace) - 30 mins

270

338

406

473

541

Rowing Machine (Moderate Pace) - 30 mins

200

250

300

350

400

Rowing Machine (Vigorous Pace) - 30 mins

300

375

450

525

600

Running (8 mph for 4 miles) - 30 mins

342

427

512

598

683

Running (9 mph for 4.5 miles) - 30 mins

406

508

610

711

813

Sit-ups, Push-ups, Jumping Jacks
(Vigorous Pace) - 60 mins

435

544

653

762

870

Sit-ups, Push-ups, Jumping Jacks
(Moderate Pace) - 60 mins

266

333

400

466

533

Ski Machine (Moderate Pace) - 30 mins

246

307

368

430

491

Stair Step Machine (High Impact) - 15 mins

142

177

212

248

283

Stair Step Machine (Low Impact) - 15 mins

94

118

142

165

189

Stretching, Yoga (Light Pace) - 30 mins

98

123

148

172

197

Swimming (Moderate Pace) - 30 mins

178

222

266

311

355

Swimming (Vigorous Pace) - 30 mins

266

333

400

466

533

Swimming - Backstroke (Moderate Pace) - 30 mins

251

314

377

440

502

Swimming - Breaststroke (Moderate Pace) - 30 mins

274

342

410

479

547

Swimming - Butterfly (Moderate Pace) - 30 mins

310

388

466

543

621

Swimming - Crawl (Moderate Pace) - 30 mins

251

314

377

440

502

Swimming - Sidestroke (Moderate Pace) - 30 mins

206

257

308

360

411

Swimming - Treading Water
(Moderate Pace) - 30 mins

130

162

194

227

259

Water Aerobics (Moderate Pace) - 30 mins

113

141

169

197

226

Walking (4 mph for 4 miles) - 60 mins

304

380

456

532

608

Walking (3 mph for 3 miles) - 60 mins

241

301

361

421

482