Please use this as part of the The ULTIMATE GUIDE TO WEIGHTLOSS which is a two part series explaining how to change your eating habits are affecting your weight, how many calories your job burns fat and what extra activities are best for fat burn..
 Weight: Pounds Kilograms
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| Default time duration hours minutes |
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| Exercise Activities | Mins | Kcal |
| aerobic, general | ||
| aerobic, high impact | ||
| aerobic, low impact | ||
| aerobic, step, with 10 – 12 inch step | ||
| aerobic, step, with 6 – 8 inch step | ||
| bicycling, > 20 mph, racing, not drafting | ||
| bicycling, 10-11.9 mph, leisure, slow, light effor… | ||
| bicycling, 12-13.9 mph, leisure, moderate effort | ||
| bicycling, 14-15.9 mph, racing or leisure, fast, v… | ||
| bicycling, 16-19 mph, racing/not drafting or > … | ||
| bicycling, stationary, 100 watts, light effort | ||
| bicycling, stationary, 150 watts, moderate effort | ||
| bicycling, stationary, 200 watts, vigorous effort | ||
| bicycling, stationary, 250 watts, very vigorous ef… | ||
| bicycling, stationary, 50 watts, very light effort | ||
| bicycling, stationary, general | ||
| boxing, punching bag | ||
| calisthenics (e.g. pushups, situps, pullups, jumpi… | ||
| calisthenics, home exercise, light or moderate eff… | ||
| circuit training, including some aerobic movement … | ||
| gymnastics, general | ||
| health club exercise, general | ||
| jog/walk combination (jogging component of less th… | ||
| jogging on a mini-tramp | ||
| jogging, general | ||
| jogging, in place | ||
| mild stretching | ||
| race walking | ||
| rock climbing, ascending rock | ||
| rock climbing, rappelling | ||
| roller blading (in-line skating) | ||
| rope jumping, fast | ||
| rope jumping, moderate, general | ||
| rope jumping, slow | ||
| rowing, stationary ergometer, genera | ||
| rowing, stationary, 100 watts, moderate effort | ||
| rowing, stationary, 150 watts, vigorous effort | ||
| rowing, stationary, 200 watts, very vigorous effor… | ||
| rowing, stationary, 50 watts, light effort | ||
| running | ||
| running, 10 mph (6 min/mile) | ||
| running, 10.9 mph (5.5 min/mile) | ||
| running, 5 mph (12 min/mile) | ||
| running, 5.2 mph (11.5 min/mile) | ||
| running, 6 mph (10 min/mile) | ||
| running, 6.7 mph (9 min/mile) | ||
| running, 7 mph (8.5 min/mile) | ||
| running, 7.5 mph (8 min/mile) | ||
| running, 8 mph (7.5 min/mile) | ||
| running, 8.6 mph (7 min/mile) | ||
| running, 9 mph (6.5 min/mile) | ||
| running, cross country | ||
| running, in place | ||
| running, on a track, team practice | ||
| running, stairs, up | ||
| running, training, pushing a wheelchair | ||
| running, wheeling, general | ||
| skating, ice, 9 mph or less | ||
| skating, ice, rapidly, more than 9 mph | ||
| skating, roller | ||
| ski machine, general | ||
| skiing, cross country, > 8.0 mph, racing | ||
| skiing, cross country, 2.5 mph, slow or light effo… | ||
| skiing, cross country, 4.0-4.9 mph, moderate speed… | ||
| skiing, cross country, 5.0-7.9 mph, brisk speed, v… | ||
| skiing, cross country, hard snow, uphill, maximum,… | ||
| slimnastics, jazzercise | ||
| snow shoeing | ||
| stair-treadmill ergometer, general | ||
| stretching, hatha yoga | ||
| swimming laps, freestyle, fast, vigorous effort | ||
| swimming laps, freestyle, slow, moderate or light … | ||
| swimming, treading water, fast vigorous effort | ||
| swimming, treading water, moderate effort, general | ||
| trampoline | ||
| walking, 2.5 mph, downhill | ||
| walking, 2.5 mph, firm surface | ||
| walking, 3 mph, level, moderate pace, firm surface | ||
| walking, 3.5 mph, level, brisk, firm surface, walk… | ||
| walking, 3.5 mph, uphill | ||
| walking, 4 mph, level, firm surface, very brisk pa… | ||
| walking, 4.5 mph, level, firm surface, very, very … | ||
| walking, 5 mph | ||
| walking, grass track | ||
| water aerobics, water calisthenics | ||
| water aerobics, water calisthenics | ||
| water jogging | ||
| weight lifting (free weight, nautilus or universal… | ||
| weight lifting (free, nautilus or universal-type),… | ||