By Marina Aagaard, MFT

Which exercise burns the most calories? A typical question along with: Can you lose weight by cleaning your house? There are formulas and calculators online, that allow you to calculate your own numbers. Alternatively, have a look at this table.

In 2004, the Harvard Heart newsletter contained a table of energy consumption for three people of different bodyweights. In 2017, the content was updated on the Harvard Health website.

Here is the table showing energy consumption for a wide range of activities organized by categories; gym activities such as fitness, physical exercise and sports as well as domestic work and job activity. Activities include aerobics, cycling, walking and running at various intensities as well as swimming, yoga and even watching tv or sleeping. In each category, activities are ranked from lowest to highest number of calories consumed.

	Calorie consumption per. 30 minutes of activity
Gym activities	57 kg person	70 kg person	84 kg person
Weightlifting: in general	90	112	133
Aerobics: water	120	149	178
Stretching, Hatha Yoga	120	149	178
Calisthenics: moderate	135	167	200
Riders: in general	150	186	222
Aerobic: low impact	165	205	244
Staircase: in general	180	223	266
Teaching aerobics	180	223	266
Weightlifting: Strenuous	180	223	266
Aerobic, step: low impact	210	260	311
Aerobic: high impact	210	260	311
Cycling, stationary: moderate	210	260	311
Roning, stationary: moderate	210	260	311
Calisthenics: Strenuous	240	298	355
Circuit Training: In general	240	298	355
Rowing, stationary: strenuous	255	316	377
Elliptical Trainer: In general	270	335	400
Ski machine: in general	285	353	422
Aerobic, step: high impact	300	372	444
Cycling, Stationary: Strenuous	315	391	466

Exercise and sports activities
Billiards	75	93	111
Bowling	90	112	133
Dance: slow, waltz, foxtrot	90	112	133
Frisbee	90	112	133
Volleyball: Non-comp., in general	90	112	133
Water volleyball	90	112	133
Archery: non-hunting	105	130	155
Golf: with the use of golf cart	105	130	155
Gliding	105	130	155
curling	120	149	178
Gymnastics: in general	120	149	178
Horseback riding: in general	120	149	178
Tai Chi	120	149	178
Volleyball: competition, game	120	149	178
Walk: 5.6 km / h (3.5 mph)	120	149	178
Badminton: In general	135	167	200
Walking: 6.4 km / h (4 mph)	135	167	200
Kayaking	150	186	222
Skateboarding	150	186	222
Snorkeling diving	150	186	222
Softball: General game	150	186	222
Running 7 km / h (4.5 mph)	150	186	222
Rafting, kayaking	150	186	222
Dance: disco, latin, standard, square dance	165	205	244
Golf: carry on clubs	165	205	244
Dance: Fast, ballet, twist	180	223	266
Fencing	180	223	266
Hiking	180	223	266
Skiing: Alpine skiing	180	223	266
Swimming: in general	180	223	266
Walk / Jog: Jog <10 min.	180	223	266
Waterski	180	223	266
Wrestling	180	223	266
Basketball: wheelchair	195	242	289
Race walking	195	242	289
Ice skating: in general	210	260	311
Racquetball: relaxed, generally	210	260	311
Rollerblade ice skating	210	260	311
Diving, scuba or free	210	260	311
Tobogganing	210	260	311
Football: in general	210	260	311
Tennis: in general	210	260	311
Basketball: play a match	240	298	355
Cycling: 19-22 km / h (12-13.9 mph)	240	298	355
American football, general	240	298	355
Hockey: field and ice	240	298	355
Climbing: rappelling	240	298	355
Running: 8 km / h (5 mph)	240	298	355
Running: pushwheelchair, marathon	240	298	355
Skiing: cross country skiing	240	298	355
Snowshoe walk	240	298	355
Swimming: Backcrawl	240	298	355
Volleyball: beach volley	240	298	355
Cycling: BMX or mountain biking	255	316	377
Boxing: sparring	270	335	400
Football: competition	270	335	400
Orienteering	270	335	400
Running: 8.3 km / h (5.2 mph)	270	335	400
Running: cross-country trail	270	335	400
Cycling: 22-25.4 km/h, 14-15.9 mph	300	372	444
Martial arts: judo, karate, kickbox	300	372	444
Racquetball: competition	300	372	444
Rope skipping	300	372	444
Running: 9.6 km / h (6 mph)	300	372	444
Swimming: Breast stroke	300	372	444
Swimming: Laps, strenuous	300	372	444
Swimming: thread water, strenuous	300	372	444
Water Polo	300	372	444
Climbing: upwards	330	409	488
Running: 10.7 km / h (6.7 mph)	330	409	488
Swimming: Butterfly	330	409	488
Swimming: Crawl	330	409	488
Cycling: 25-30 km / h (16-19 mph)	360	446	533
Handball: in general	360	446	533
Running: 12 km / h (7.5 mph)	375	465	555
Runs: 13.8 km / h (8.6 mph)	435	539	644
Cycling:> 32 km / h (20 mph)	495	614	733
Running: 16 km / h (10 mph)	495	614	733

Outdoor activities
Planting plants, bushes	120	149	178
Rake leaves	120	149	178
Collect grass or leaves in sacks	120	149	178
Gardening: in general	135	167	200
Move the lawn: manual, electric	135	167	200
Operate snow blower	135	167	200
Plant trees	135	167	200
Gardening: removing weeds	139	172	205
Carry and stack wood	150	186	222
Dig soil	150	186	222
Dig gravel	150	186	222
Move the lawn: push, manually	165	205	244
Fell wood, cleave wood	180	223	266
Shoveling snow: by hand	180	223	266

Home and daily life
Sleep	19	23	28
Watch television	23	28	33
Read: seated	34	42	50
Stand in line	38	47	56
Cooking	75	93	111
Childcare: bathing, feed, etc.	105	130	155
Buy: go shopping with a cart	105	130	155
Moving: unpacking	105	130	155
Playing with children: moderately strenuous	120	149	178
Heavy cleaning: wash car, windows	135	167	200
Children’s play: hops, jacks etc.	150	186	222
Playing with children: Strenuous	150	186	222
Moving: carry furniture	180	223	266
Moving: carry transport boxes	210	260	311

Home repairs
Car repair	90	112	133
Wiring and plumbing	90	112	133
Carpentry: furniture restoration	135	167	200
Lay or remove carpet / tile	135	167	200
Paint, wallpaper work: inside	135	167	200
Cleaning of drainpipes	150	186	222
Hang up shutters	150	186	222
Painting of house: outside	150	186	222
Carpentry: outside	180	223	266
Roofing	180	223	266

Job activities
Computer Work	41	51	61
Easy office work	45	56	67
Sit in meetings	49	60	72
Desk work	53	65	78
Sit in classroom	53	65	78
Truck driving: seated	60	74	89
Bar tending / serving	75	93	111
Heavy equipment, operator	75	93	111
Police officer	75	93	111
Theater work	90	112	133
Welding	90	112	133
Carpentry	105	130	155
Coaching (training), sports	120	149	178
Masseur, standing	120	149	178
Constructor, in general	165	205	244
Coalmine work	180	223	266
Horse care	180	223	266
Stonemasonry	210	260	311
Forestry, in general	240	298	355
Heavy tool work, without power	240	298	355
Steelmill work: in general	240	298	355
Fire fighting	360	446	533

This table was first printed in the July 2004 edition of Harvard Heart Letter.
For more information: http://www.health.harvard.edu/heart

Read original article (2017):

Harvard Health: Calories burned in 30 minutes of leisure and routine activities

Fitness and Physical Activity: How to burn the most calories (table)

By Marina Aagaard, MFT

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