Overview
The number of calories you burn depends upon your weight, the activity you are doing and, most importantly, the intensity level with which you are exercising. 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.
The number of calories you burn will be slightly higher or lower depending upon your intensity level and your weight. For example, take a step aerobics class. If you are 120 lbs and use 4-inch steps, you will burn 4.5 calories every minute. If you use 10-inch steps instead, you will burn 7.2 calories each minute. That's 80 more calories burned in just 30 minutes!
There are many exercises which burn calories quickly. The table below gives examples based on a person who weighs 150 pounds. Just remember, you will burn more if you weigh more, and burn fewer calories if you weigh less.
Aerobics 115 calories/10 mins
Gardening 49 calories/10 mins
Racquetball 90 calories/10 mins
Running 131 calories/10 mins
Shopping 42 calories/10 mins
Volleyball 34 calories/10 mins
Climbing stairs 175 calories/10 mins
Basketball 90 calories/10 mins
Dance Exercise 109 calories/10 mins
Rope Skipping 121 calories/10 mins
Soccer 92 calories/10 mins
Just a word of warning regarding cardio equipment and calories burned. Many cardio machines don't ask for your weight and tell you that you're burning any number of calories. The number is usually for a person that weighs 150 pounds so is over or understated for many people. If the machine doesn't offer a weight input option, don't believe the number of calories displayed.
Be sure to see our information on teenage weight loss and healthy dieting.
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