Burn those calories NOW!

You know you need to exercise to lose weight, but how many calories can you burn with your favorite activity? See the list below.

But first, let’s discuss the WHY of exercise.

You need to exercise while you’re dieting because exercise increases your metabolism – when you build muscle, your body burns calories even while you’re asleep.

Any exercise you do, even gentle walking, has an affect, so start moving NOW.

The activities below are divided into three general groups: Gym activities, training and sports activities, and daily life activities.

The top gym activities for burning calories include:

Vigorously riding a stationary bicycle — 358 calories
Step aerobics using a ten to twelve inch step — 341 calories
Stair step machine without using the hand rails — 307 calories
Vigorously using a stationary rowing machine — 289 calories
Step aerobics using a six to eight inch step — 289 calories
General vigorous calisthenics — 273 calories
Using an elliptical trainer — 245 calories

The top training and sports activities for burning calories include:

Running at ten mph — 545 calories
Bicycle lane at twenty miles an hour — 545 calories
Rollerblading — 426 calories
Bicycling at sixteen to nineteen miles an hour — 409 calories
Running at seven miles an hour — 392 calories
Bicycling at fifteen miles an hour — 341 calories
Vigorously swimming laps — 341 calories
Practicing Martial Arts — 341 calories
Running at five miles an hours — 307 calories
Playing competitive football — 307 calories
BMX or mountain biking — 290 calories
Vigorously downhill skiing — 282 calories

The top daily life activities for burning calories include:

Moving household furniture — 205 calories
Shoveling snow — 205 calories
Mowing lawn with a push mower — 187 calories
Digging dirt — 170 calories
Hanging storm windows — 170 calories
Caulking windows — 153 calories
Playing moderately active child games — 136 calories
Bathing your dog — 119 calories
Vacuuming — 119 calories
Washing your car — 102 calories
Reading a book — 34 calories
Sleeping — 31 calories

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