Every fitness activity, such as walking or jogging, burns calories, but some burn more per minute than others. And the more intense the pace, regardless of the activity, the faster you’ll burn those calories. Finally, your burn rate is affected by your weight — the more you weigh, the more you’ll burn in the same amount of time. Here are popular fitness activity choices using a base weight of a person weighing 150 pounds and the average amount of time it takes to burn 150 calories. (Values are approximate)
Play Leisure Activities
You don’t have to play a hard-charging sport to burn calories. You can:
Golf and carry your own clubs for 24 minutes
Play ping pong or chase your kids around the playground for 33 minutes
Toss a Frisbee for 44 minutes
Biking
Different levels of intensity will burn 150 calories:
Ride at a vigorous pace of 14 to 16 miles per hour for 14 minutes
Ride at a moderate pace of 12 to 14 miles per hour for 17 minutes
Ride at an easy pace of 10 to 12 miles per hour for 22 minutes
Outdoor Activities
Enjoying nature can be healthy in more ways than one. You’ll burn 150 calories if you:
Hike for 22 minutes
Go whitewater rafting or kayaking for 26 minutes
Ride a horse for 52 minutes
Walking
Getting from here to there and back again by foot can help you stay fit. Burn calories by walking:
At a brisk pace for 35 minutes
At a medium pace for 38 minutes
At a slow pace for 53 minutes
Water Sports
Time spent in the swimming pool burns calories efficiently:
Swim at a vigorous pace for 13 minutes
Swim at a moderate pace for 19 minutes
Do water aerobics for 33 minutes
Fitness Classes
Don’t limit yourself to aerobics — these fun fitness choices can burn 150 calories:
Practice karate, kickboxing, or tae kwon do for 14 minutes
Strengthen your core with Pilates for 22 minutes
Relax with a mind-body practice such as tai chi or yoga for 33 minutes
Dance
Showing off your moves can help you stay in shape. Each dance offers its own rate of calorie burn; to use 150 calories you’ll need to do:
Ballet for 22 minutes
Disco dancing for 24 minutes
Line dancing for 30 minutes
Slow-paced ballroom dancing for 44 minutes
Cold Weather Fitness Activities
Winter sports offer wonderful opportunities to burn calories. Go:
Cross-country skiing for 17 minutes
Sledding for 19 minutes
Downhill skiing for 22 minutes
Yard Work
Outdoor chores will provide a 150-calorie burn when you:
Shovel snow by hand for 22 minutes
Spade your garden for 26 minutes
Push a power lawn mower for 30 minutes
Rake leaves for 33 minutes
