The number of calories you burn by exercising for 30 minutes depends on what type exercise you do and at what intensity, how much you weigh, your fitness level and your metabolic rate. You can gain a number of health benefits with exercise, beyond the calories burned. Sports is not the only way to burn calories; exercise around your house and in your yard works, too. Consult your doctor before beginning any new exercise regimen.
High Burners
According to the NutriStrategy website, the following sports burn a lot of calories per 30 minutes: vigorous stationary cycling, vigorous rowing machine, step aerobics, running a 10-minute mile and playing squash. A person weighing 130 lbs. would burn 310 calories in 30 minutes doing vigorous stationary cycling; a 180-lb. person would burn 429. A 130-lb. person would burn 251 calories rowing vigorously on a rowing machine; a 180-lb person would burn 348. Step aerobics burns 251 per half-hour for a 130-lb. person and 348 for a 180-lb. person. Running a six-minute mile uses 472 calories for a 130-lb. person and 654 for someone weighing 180 lbs. Playing squash burns 354 for a 130-lb. person and 491 for a 180-pounder.
Low Burners
By contrast, the following sports burn a low number of calories per 30 minutes: very light stationary cycling, a light weightlifting workout, playing golf, bowling and walking the dog. For a 130-lb. person, using a stationary bike very lightly or lifting weights lightly would burn 89 calories in 30 minutes; a 180-lb. person would burn 123. Playing golf would burn 133 calories for a 130-lb. person and 184 for someone weighing 180 lbs. Both bowling and walking Fido would use 89 calories in 30 minutes for a 130-lb. person and 123 for a 180-lb. person.
Around the House
Activities done around the house burn calories, too. Walking or running to a moderate degree while playing with children for 30 minutes burns 118 calories for a 130-lb. person and 164 for a 180-lb. person.
Shoveling snow by hand burns 177 calories for a 130-lb. person and 245 for a 180-lb. person. A 130-lb. person who rakes the lawn uses 127 calories; a 180-lb. person uses 176. Gardening burns 118 calories for 130-lb. person and 164 for a 180-lb. person. A 130-lb. person will use 104 calories doing general cleaning, while a 180-lb. person will use 143.
Other Benefits
In addition to burning calories, the Centers for Disease Control and Prevention lists the following health benefits for physical activity: weight control; reduced risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and some cancers; stronger bones and muscles; improved mental health and mood; improved ability to do daily activities and prevent falls, if you are an older adult; and increased chances of living a longer life.
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