Exercise your way to Transformation
Exercise boosts metabolism as well as mood. Jogging in place on a treadmill at the gym is not the only way to achieve results. Many different activities offer calorie burning potential. Check out the following list for some choices that will have you feeling better inside and out.
| Exercise | Calories Burned per Hour(varies by body weight) | ||
| 130 lbs | 155 lbs | 190 lbs | |
| Aerobics | 354 | 422 | 518 |
| Basketball | 354 | 422 | 518 |
| Bicycling, moderate effort (12-14 mph) | 472 | 563 | 690 |
| Cleaning house | 207 | 246 | 302 |
| Dancing | 266 | 317 | 388 |
| Gardening | 295 | 352 | 431 |
| Golf | 236 | 281 | 345 |
| Hiking | 354 | 422 | 518 |
| Jogging | 413 | 493 | 604 |
| Mowing lawn | 325 | 387 | 474 |
| Playing catch, football or baseball | 148 | 176 | 216 |
| Pushing or pulling stroller with child | 148 | 176 | 216 |
| Race walking | 384 | 457 | 561 |
| Racquetball | 413 | 493 | 604 |
| Rowing, stationary, moderate effort | 502 | 598 | 733 |
| Running, 5 mph (12 min mile) | 472 | 563 | 690 |
| Running, 6 mph (10 min mile) | 590 | 704 | 863 |
| Running, 7.5mph (8 min mile) | 783 | 880 | 1078 |
| Soccer | 413 | 493 | 604 |
| Softball or baseball, fast or slow pitch | 295 | 352 | 431 |
| Stretching, hatha yoga | 236 | 281 | 345 |
| Swimming laps, freestyle, moderate effort | 472 | 563 | 690 |
| Tai chi | 236 | 281 | 345 |
| Tennis | 413 | 493 | 604 |
| Walk/run-playing with child(ren) | 236 | 281 | 345 |
| Walking, 3 mph, mod. pace, walking dog | 207 | 246 | 302 |
| Walking, 4 mph, very brisk pace | 236 | 281 | 345 |
| Water aerobics, water calisthenics | 236 | 281 | 345 |
| Weight lifting, light or moderate effort | 177 | 211 | 259 |
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