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Calories burned during exercise

Updated on January 7, 2018
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Here is a list of exercises and activities that you can include in daily life and burn some more calories . This list also tells you how much calories you can burn in an hour with that activity. Try to include 2 - 3 hours of physical activity into your routine . Aim to burn about 500 calories in a day. Burning 500 calories per day will result into losing 1 pound of weight in a week which means you can lose 4 pounds in one month its up to you and your efforts.

Burning 500 calories is not a hard thing to do but it requires some efforts. Choose the activity that you like or suites you better. Go start working with it. Burning 500 calories is just a starting aim you can aim higher next week around 1000 calories per day.

So what exercises exactly you should do ?

Great question....

And here is your answer.

Choose exercises that interests you and also burns at least 300 calories per hour and also keep in mind that it must be safe for you. You are not going to lose weight while typing keys on your computer right...so choose exercise that burns calories.And if you start doing it in the way that interests you then obviously you are going to do it for a longer time and more regularly.

If you are a girl and don't want to play games here is a couple of good exercises that you can do and burn nice amount of calories.

Rope skipping is a great exercise that burns burns calories faster than any game or activity. It's a great time saver too. You can burn around 150 calories with just 10 mins of rope skipping and you don't even have to go out. It doesn't require any big equipment either. It's perfect for you.

Work out with this exercise for an hour daily and you'll burn 5500 calories in one week. That is around 1.5 pounds of fat. You can burn as much as calories you want with this exercise and shed some pounds.

Swimming is another great exercise for you that can burn good amount of calories. It is a perfect overall exercise that makes every part of your body move. You can burn 500 calories per hour while swimming.

Including these two exercises into your routine can be very effective.

If you do rope skipping for just half an hour you'll burn 500 calories and swimming for 1 hour will burn another 500 calories. That means you can burn 1000 calories in one day with just 90 mins of physical activity. That is 7000 calories in 7 days which means you can lose 2 pounds of your body weight in a week. That all you have to do.

The most important thing is to take action. If you are not going to do anything then nothing is going to happen. You have to take initiative. To change your life you have to change your lifestyle.

Check out the list below and select whatever activities interests you :

Activity/Exercise
Calories burned per hour
 
59kg/70kg/81kg/93kg
Aerobics
390;450;520;600
Archery
200;240;290;320
Badminton
270;310;370;410
Ballroom Dance
205;300;350;390
Basket ball
350;420;490;550
Bowling
180;210;240;270
Boxing
350;430;480;560
Push-ups / Sit-ups
340;400;470;535
Carpentry work
200;240;290;330
Cricket
290;350;410;460
Skiing
470;560;650;740
Curling
240;280;330;370
Cycling
230;280;340;360
Dart
140;180;200;230
Football
530;630;730;840
Gardening
220;280;330;365
Cleaning
210;250;290;320
Golf
270;320;370;420
Gymnastics
240;280;330;370
Handball
710;850;990;1110
Hockey
470;560;650;740
Ice hockey
470;550;650;750
Horse riding
200;250;280;330
Household work
210;250;290;330
Ice skating
330;390;450;510
Martial arts
600;710;820;940
Jumping rope / Skipping
710;850;990;1120
Kick ball
420;500;580;650
Kick boxing
600;710;617;950
Stretching
150;180;205;230
Paddle boating
240;280;327;380
Pool
150;180;200;230
Polo
470;560;650;745
Raking
250;300;350;400
Motorbike skating
150;180;200;230
Roller skating
420;500;570;650
Rugby
600;710;820;930
Running
470;570;660;750
Skate boarding
300;350;410;470
Sky diving
180;210;250;280
Scuba diving
410;500;570;650
Squash
710;850;980;1120
Stair
530;640;740;840
Swimming
460;520;590;660
Table tennis
240;290;330;380
Lawn Tennis
410;490;570;650
Working on computer
90;110;120;140
Volleyball
180;210;250;280
Walking general
150;180;210;230
Water aerobics
230;280;330;370
Watering plants
90;110;120;140
Weightlifting
180;210;250;280
Wrestling
350;420;500;560

In past few years I have tried various things like playing games, doing cardiovascular, sit-ups, jogging and experienced almost everything. In these years weight training has become one of my It has helped greatly in my way to losing excess weight. Weight training is a great way of burning fat.

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    • profile image

      Henry Torenban 3 years ago

      This is a great list for calorie chart, if possible i'll use it on my website http://www.caloriesabout.com .

      Thanks.

    • yourbodyweight profile image
      Author

      yourbodyweight 4 years ago

      Thanks, my mom also lost a lot of weight because of that, guess all the mothers are fit.

    • peachpurple profile image

      peachy 4 years ago from Home Sweet Home

      thanks for the hub. I do household chore everyday. Guess I lost a lot of calories. My inlaws and friends claimed that I have lost a lot of weight.

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