This chart provides calories burned while performing some common cardio fitness activities. Each of the estimates is based on a 140 pound woman working at a moderate intensity level. The duration of the exercises was based on the amount of time these activities are usually performed.
- Low Impact Aerobics: 290c. per 45 minutes
- Ashtanga Yoga: 328c. per one hour
- Backpacking: 445c. per one hour
- Bicycling 12-14mph: 416c. per 45 minutes
- Bicycling 14-16mph: 504c. per 45 minutes
- Bikram or Hot Yoga: 445c. per one hour
- Aerobic Dance: 378c. per one hour
- Elliptical Trainer: 542c. per 45minuites
- Hatha Yoga: 160c. per one hour
- Hiking: 378c. per one hour
- Jogging:
- 223c. per 30 minutes
- 334c. per 45 minutes
- 445c. per one hour
- Pilates Beginner: 176c. per 45 minutes
- Pilates Advanced: 302c. per 45 minutes
- Racquet Ball: 334c. per 45 minutes
- Rowing Machine: 334c. per 45 minutes (moderate intensity)
- Running:
- 5mph: 403c. per 45 minutes
- 6mph: 479c. per 45 minutes
- 7mph: 548c. per 45 minutes
- 8mph: 643c. per 45 minutes
- 10mph: 857c. per 45 minutes
- 12mph: 1065c. per 45 minutes
- Core Work: 256c. for 30 minutes
- Cross-Country Skiing: 722c. per one hour
- Downhill Skiing: 554c. per one hour
- Spinning/Stationary Bike-moderate: 334c. per 45 minutes
- Spinning/Stationary-vigorous: 542c. per 45 minutes
- Stair climber: 233c. per 30 minutes
- Step Aerobics-high impact: 504c. per 45 minutes
- Step Aerobics-low impact: 334c. per 45 minutes
- Stretching: 126c. per 30 minutes
- Swimming-moderate: 290c. per 45 minutes
- Swimming-vigorous: 466c. per 45 minutes
- Tennis-doubles: 202c. per 45 minutes
- Tennis-singles: 290c. per 45 minutes
- Walking 2mph: 132c. per 45 minutes
- Walking 3mph: 208c. per 45 minutes
- Walking 4mph: 246c. per 45 minutes
- Water Aerobics: 189c. per 45 minutes
- Weight lifting-general: 146c. per 40 minutes
- Weight lifting-vigorous: 258c. per 40 minutes
- Zumba: 504c. per one hour
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