Calories Burned In 30 Minutes Of Exercise - Weight Loss Made Practical

Knowing how many calories you burn can be useful. The chart below will show you estimations for the calories burned in 30 minutes of exercise.

Part of losing and controlling your weight is broadly knowing how much energy you use from day to day. Things like what activities you do and what your current weight is, play a big role.

The below values are calculated with a MET formula which you can learn more about below the chart. Keep in mind that these are rough estimations.

This formula doesn’t take into account certain factors that do influence calories burned with exercise.

These numbers of calories burned are when doing the exercise for 30 minutes.

Weight Person Exercise	125-Pound (56 Kg) Person	155-Pound (70 Kg) Person	185-Pound (83 Kg) Person	215-Pound (98 Kg) Person
Stretching, mild	68	84	101	117
Yoga, hatha	74	92	109	127
Billiards	74	92	109	127
Pilates, general	89	110	131	152
Dancing: slow, waltz, foxtrot	89	110	131	152
Bowling	89	110	131	152
Frisbee playing, general	89	110	131	152
Tai chi, qi gong, general	89	110	131	152
Sailing, general	89	110	131	152
Surfing, body or board, general	89	110	131	152
Trampoline, recreational	103	128	153	178
Descending stairs	103	128	153	178
Calisthenics, moderate effort	112	139	166	193
Gymnastics, general	112	139	166	193
Yoga, power	118	146	175	203
Curling	118	146	175	203
Table tennis, ping pong	118	146	175	203
Volleyball	118	146	175	203
Track and field, light effort	118	146	175	203
Stair climbing, slow pace	118	146	175	203
Archery, non-hunting	127	157	188	218
Walking, 3.5 mph	127	157	188	218
Stationary rowing, general	142	176	210	244
Cricket, general	142	176	210	244
Golf, general	142	176	210	244
Elliptical trainer, moderate effort	148	183	219	254
Weight lifting, general	148	183	219	254
Dancing: ballet, modern, or jazz	148	183	219	254
Skateboarding, general	148	183	219	254
Softball or baseball, general	148	183	219	254
Walking, 4.0 mph	148	183	219	254
Kayaking, moderate effort	148	183	219	254
Snorkeling	148	183	219	254
Martial arts, slower pace	157	194	232	269
Snow shoeing, moderate effort	157	194	232	269
Badminton, general	162	201	240	279
Boxing, punching bag	162	201	240	279
Horseback riding, general	162	201	240	279
Water aerobics	162	201	240	279
Canoeing, rowing, 4.0-5.9 mph	171	212	253	295
Swimming freestyle, moderate effort	171	212	253	295
Weight lifting, vigorous	177	220	262	305
Fencing	177	220	262	305
Paddleball, general	177	220	262	305
Wrestling	177	220	262	305
Track and field, moderate effort	177	220	262	305
Hiking, cross country	177	220	262	305
Waterskiing, wakeboarding	177	220	262	305
Stand up paddle boarding	177	220	262	305
Swimming, leisurely	177	220	262	305
Basketball, general	192	238	284	330
Ski machine, general	201	249	297	345
Stationary bicycling, general	207	256	306	356
Racquetball, general	207	256	306	356
Skating, roller	207	256	306	356
Soccer, general	207	256	306	356
Backpacking	207	256	306	356
Walking, 4.5 mph	207	256	306	356
Skindiving, scuba diving, general	207	256	306	356
Swimming, sidestroke, general	207	256	306	356
Ice skating, general	207	256	306	356
Skiing, general	207	256	306	356
Aerobic dance, general	216	267	319	371
Squash, general	216	267	319	371
Tennis, general	216	267	319	371
General dancing: disco, folk, country	230	286	341	396
Hockey, field	230	286	341	396
Bicycling, 12-13.9 mph	236	293	350	406
Calisthenics, vigorous effort	236	293	350	406
Circuit training, vigorous intensity	236	293	350	406
Football, competitive	236	293	350	406
Football, touch, flag, general	236	293	350	406
Ice hockey, general	236	293	350	406
Horseback polo	236	293	350	406
Rock or mountain climbing	236	293	350	406
Beach volleyball, in sand	236	293	350	406
Running, 5 mph	245	304	363	422
Walking, 5.0 mph	245	304	363	422
Swimming, crawl, vigorous effort	245	304	363	422
Bicycling, bmx or mountain	251	311	372	432
Stationary bycycling, spin bike class	251	311	372	432
Rope jumping, slow pace	260	322	385	447
Stair climbing, fast pace	260	322	385	447
Running, 5.2 mph	266	330	393	457
Running, cross country	266	330	393	457
Swimming, backstroke, general	281	348	415	483
Running, 6 mph	289	359	428	498
Rollerblading, in-line skating, 11.0 mph	289	359	428	498
Bicycling, 14-15.9 mph	295	366	437	508
Track and field, vigorous effort	295	366	437	508
Water polo	295	366	437	508
Martial arts, moderate pace	304	377	450	523
Swimming, breaststroke, general	304	377	450	523
Running, 6.7 mph	310	384	459	533
Slide board exercise, general	325	403	481	559
Windsurfing or kitesurfing, crossing trial	325	403	481	559
Running, 7.5 mph	340	421	503	584
Rope jumping, moderate pace	348	432	516	599
Bicycling, 16-19 mph	354	439	524	610
Handball, general	354	439	524	610
Rope skipping, general	363	450	538	625
Running, 8.6 mph	363	450	538	625
Rope jumping, fast pace	363	450	538	625
Swimming, butterfly, general	408	505	603	701
Skating, ice dancing	413	513	612	711
Running, 10 mph	428	531	634	737
Bicycling, > 20 mph	467	579	691	803
Running, 11 mph	473	586	699	813

Chart of calories burned per exercise in 30 minutes

To calculate calories burned during certain exercises you can use a formula with MET values. A MET value is an exercise-specific value to indicate how intense a specific type of workout is.

You can use this value in the following formula: METs x 3.5 x (your body weight in kilograms) / 200 = calories burned per minute

This formula is not perfect because it does not take details like body composition, whether you use external weights like weighted vests, your hormone levels, etc. into account.

Lastly, this table of calories burned per exercise is based on the MET values of this list of 800 MET values for activities and exercises.