How Many Calories Will You Burn? This Exercise Chart Tells All

The reasons you might want to increase your daily activity are personal to you: improve your cardiovascular function to fend off heart disease, build strength to help your body’s resiliency and everyday functions, help bolster your mental health, cross-train for an upcoming race or event, work on your cardio and strength endurance, or achieve a body weight you’re comfortable with. And yes, you can — and should — block out an hour or so, several times a week, to devote to exercising. And foodspring has daily vitamins that will help keep your body functioning properly, and your workouts consistent. 

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But expending energy doesn’t have to happen at the gym. There are plenty of things you do everyday that help you reach your goals. So we’ve compiled a chart of activities and how many calories they burn in 30 minutes, based on your bodyweight (data provided by Harvard Health Publishing). Remember, these are just estimates. Two people who weigh the same number of pounds can have different body makeups, which will impact the calories you burn. And your fitness level itself affects how activity affects the calorie expenditure. 

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So you don’t need to get too hung up on the exact numbers. Instead, try to get a variety of activities at different levels of intensity. And don’t overlook all the day-to-day tasks and how you can optimize them for your health. Does your car badly need a wash? Do it yourself. Help your neighbor shovel their driveway or stack firewood. Bring your kids to the park and run around after them. Bonus points for hoisting them on your shoulders and dropping into a low squat — they might be lighter than a loaded barbell, but weight plates don’t squirm and giggle. 

More healthy living tips from foodspring:

• More performance in the gym through mobility training
• The #1 Reason Your Muscles Aren’t Growing
• 6 Surprising Effects Lifting Weights, According to Science
• Push & Pull – The Only 6 Moves Your Need to Know to Build Strength

Sources for this article

We at foodspring use only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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