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 |
