Moderate Activity

Conditioning exercise (health club)


Estimated Energy Burned

for a 70 kg person
5 minutes 34 Calories   1 hour 404 Calories
10 minutes 67 Calories   2 hours 808 Calories
15 minutes 101 Calories   3 hours 1213 Calories
30 minutes 202 Calories   4 hours 1617 Calories

Please note that there are many factors that may contribute to your total calories expended. Total energy requirements may vary according to gender, age, muscle mass, height and other genetic and environmental factors.

3 - 6 MET
Related Moderate Intensity Activities and Exercises

Exercise
cals/hr
MET
Cleaning 220 3.0
Wii Fit (Electronic Games) 220 3.0
Washing Car 220 3.0
Boating or Canoeing 220 3.0
Vacuuming 220 3.0
Fishing 220 3.0
Do It Yourself (DIY) 220 3.0
Surfing 220 3.0
Sailing 220 3.0
Pilates 228 3.1
Walking (moderate) - 3/mph 243 3.3
Calisthenics (light, e.g. home exercise) 257 3.5
Walking (exercise) - 3.5/mph 279 3.8
Yard Work (gardening) 294 4.0
Raking 294 4.0
Archery 294 4.0
Table Tennis (Ping Pong) 294 4.0
Motor-Cross 294 4.0
Volleyball 294 4.0
Water Biking/Running 294 4.0
Swimming (slow) 294 4.0
Horseback Riding 294 4.0
Yoga (Hot) 294 4.0
Bicycling (leisurely) - <10/mph 294 4.0
Dance (slow step) 294 4.0
Bowling 294 4.0
Golf (walking) 294 4.0
Softball 368 5.0
Skating - 10/mph 368 5.0
Walking (brisk) - 4/mph 368 5.0
Shoveling 368 5.0
Dance (square dancing) 368 5.0
Cricket 368 5.0
Hula Hoop 368 5.0
Baseball 368 5.0
Painting 368 5.0
Mowing Lawn 368 5.0
Badminton 368 5.0
Kayaking 368 5.0
Hunting 368 5.0
Bicycling (slow) - 11/mph 441 6.0
Weight Training (moderate) 441 6.0
Circuit Training 441 6.0
Basketball 441 6.0
Tree Climbing (Ropes) 441 6.0
Skiing (water) 441 6.0
Dance (fast step, aerobic) 441 6.0
Hiking 441 6.0
Shoveling Snow 441 6.0
Scuba Diving 441 6.0
Exercise machine (slow) 441 6.0
Power Walking 441 6.0
Pole Dancing 441 6.0
Floorball 441 6.0
Gym 441 6.0
Trampolining 441 6.0
Netball 441 6.0
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