Exercise Calorie

Activity library

Every activity, with the numbers that matter

125 exercises, sports and everyday activities — each with its MET value and an estimate for a 70 kg person over 30 minutes. Tap one to open its calculator.

Walking & Running

From a slow stroll to race-pace running — the everyday cardio most people start with.

12 activities
Walk & Run · Moderate

Walking (moderate)

Everyday walking at a steady 4.8 km/h pace — the easiest way to add calorie burn to commutes and breaks.

116kcal / 30 min · 70 kg
Walk & Run · Light

Walking (slow)

A relaxed stroll around 3.2 km/h — gentle movement for recovery days and long walks.

88kcal / 30 min · 70 kg
Walk & Run · Moderate

Walking (brisk)

Brisk walking around 5.6 km/h where conversation gets harder — one of the best fat-burning low-impact options.

151kcal / 30 min · 70 kg
Walk & Run · Moderate

Power walking

Fast, purposeful walking at 6.4 km/h or more — high calorie burn with almost no joint impact.

175kcal / 30 min · 70 kg
Walk & Run · Moderate

Walking uphill

Walking the same speed on a incline roughly doubles the effort — hills are free intensity.

210kcal / 30 min · 70 kg
Walk & Run · Vigorous

Climbing stairs

Stairs up at a normal pace hit vigorous intensity fast — a gym-free workout hiding in every building.

280kcal / 30 min · 70 kg
Walk & Run · Vigorous

Running (moderate)

Comfortable running around 9.7 km/h — one of the highest calorie-burn activities per minute.

343kcal / 30 min · 70 kg
Walk & Run · Moderate

Running (slow jog)

Easy jogging around 8 km/h — accessible cardio that still burns plenty per session.

291kcal / 30 min · 70 kg
Walk & Run · Vigorous

Running (fast)

Tempo running at 12.9 km/h — serious burn, better fitness, bigger afterburn.

420kcal / 30 min · 70 kg
Walk & Run · Vigorous

Running (sprint)

Race-pace running at 14.5–16 km/h — the top end of steady-state calorie burn.

508kcal / 30 min · 70 kg
Walk & Run · Vigorous

Running (cross-country)

Trail and cross-country running over uneven ground — extra stability work for free.

420kcal / 30 min · 70 kg
Walk & Run · Moderate

Hiking

Cross-country hiking at 5–6 km/h with a pack — endurance burn with scenery included.

210kcal / 30 min · 70 kg

Cycling

Outdoor rides, mountain biking and stationary bikes at every effort level.

8 activities
Cycling · Moderate

Cycling (moderate)

Everyday outdoor cycling around 12.9 km/h — cardio with low joint load.

238kcal / 30 min · 70 kg
Cycling · Light

Cycling (leisure)

Easy cruising below 9 km/h — relaxed riding that still beats sitting.

140kcal / 30 min · 70 kg
Cycling · Vigorous

Cycling (fast)

Brisk riding at 16–19 km/h — commuting turns into a solid training session.

280kcal / 30 min · 70 kg
Cycling · Vigorous

Cycling (racing)

Race-pace riding above 22 km/h or criterium effort — near the ceiling of cycling burn.

420kcal / 30 min · 70 kg
Cycling · Moderate

Stationary bike (moderate)

Upright or recumbent bike at moderate resistance — consistent, measurable cardio.

210kcal / 30 min · 70 kg
Cycling · Vigorous

Stationary bike (vigorous)

Hard intervals or high resistance on the bike — big burn in a short session.

298kcal / 30 min · 70 kg
Cycling · Vigorous

Spin class

Instructor-led indoor cycling with climbs and sprints — the class format burns hard.

298kcal / 30 min · 70 kg
Cycling · Vigorous

Mountain biking / BMX

Trail riding with climbs, cornering and technical terrain — more burn than flat road riding.

298kcal / 30 min · 70 kg

Swimming & Water

Laps, water aerobics and pool games that work your whole body.

10 activities
Swimming · Vigorous

Swimming (moderate laps)

Freestyle or mixed laps at a steady effort — full-body, zero-impact conditioning.

245kcal / 30 min · 70 kg
Swimming · Moderate

Swimming (leisurely)

Relaxed laps and easy pool time — friendly on joints, solid on energy use.

175kcal / 30 min · 70 kg
Swimming · Vigorous

Swimming (vigorous laps)

Hard, continuous laps — one of the highest per-minute burns you can do in water.

343kcal / 30 min · 70 kg
Swimming · Moderate

Water aerobics

Aqua fitness classes in chest-deep water — resistance without joint impact.

186kcal / 30 min · 70 kg
Swimming · Vigorous

Water polo

Treading, swimming and throwing under pressure — brutal full-body burn.

350kcal / 30 min · 70 kg
Swimming · Vigorous

Snorkeling / scuba diving

Finning on the surface or underwater — steady burn while you explore.

245kcal / 30 min · 70 kg
Swimming · Moderate

Kayaking

Paddling at a steady pace — core, back and shoulders do the work.

175kcal / 30 min · 70 kg
Swimming · Moderate

Canoeing

Relaxed paddling — a moderate upper-body session on the water.

123kcal / 30 min · 70 kg
Swimming · Moderate

Water skiing

Holding a hard edge behind the boat burns more core and legs than it looks.

210kcal / 30 min · 70 kg
Swimming · Moderate

Whitewater rafting

Paddling through rapids — unexpected core and shoulder work.

175kcal / 30 min · 70 kg

Gym & Fitness

Cardio machines, classes, strength training and HIIT-style sessions.

16 activities
Gym · Vigorous

HIIT training

High-intensity interval circuits — maximum burn per minute, plus elevated afterburn.

280kcal / 30 min · 70 kg
Gym · Vigorous

Circuit training

Strength and cardio stations with short rests — efficient whole-body sessions.

280kcal / 30 min · 70 kg
Gym · Vigorous

Aerobics (high impact)

High-impact group aerobics with jumps and fast footwork.

256kcal / 30 min · 70 kg
Gym · Moderate

Aerobics (low impact)

Low-impact cardio class keeping one foot grounded — kinder on knees.

175kcal / 30 min · 70 kg
Gym · Vigorous

Step aerobics

Repeater steps and choreography on a platform — sneaky leg-heavy cardio.

280kcal / 30 min · 70 kg
Gym · Moderate

Elliptical trainer

Smooth, joint-friendly cardio with adjustable resistance and incline.

175kcal / 30 min · 70 kg
Gym · Moderate

Treadmill walking (incline)

Incline treadmill walking — low impact, high glute and calorie engagement.

151kcal / 30 min · 70 kg
Gym · Vigorous

Rowing machine

Full-body pulling power — legs, core and back in one stroke.

245kcal / 30 min · 70 kg
Gym · Vigorous

Stair climber machine

Stairmaster or step mill — relentless lower-body burn.

308kcal / 30 min · 70 kg
Gym · Vigorous

Ski / cross-trainer machine

Cross-country ski simulator — balanced arm and leg cardio.

245kcal / 30 min · 70 kg
Gym · Vigorous

Jump rope (slow)

Steady skipping around 100 skips/min — compact, cheap, brutal.

298kcal / 30 min · 70 kg
Gym · Vigorous

Jump rope (fast)

Fast doubles and sprints with the rope — among the highest burns per minute.

413kcal / 30 min · 70 kg
Gym · Moderate

Calisthenics (moderate)

Bodyweight basics — push-ups, squats and lunges at a steady pace.

133kcal / 30 min · 70 kg
Gym · Vigorous

Calisthenics (vigorous)

Fast, athletic bodyweight circuits with burpees and jumps.

280kcal / 30 min · 70 kg
Gym · Moderate

Weight lifting (general)

General gym lifting with moderate effort and short rests.

123kcal / 30 min · 70 kg
Gym · Vigorous

Weight lifting (vigorous)

Heavy sets or fast supersets — strength work with a real cardio cost.

210kcal / 30 min · 70 kg

Sports & Games

Team sports, racquet games and competitive play you actually enjoy.

36 activities
Sports · Vigorous

Basketball (game)

Full-court game play — sprinting, cutting and jumping in intervals.

228kcal / 30 min · 70 kg
Sports · Moderate

Basketball (shooting hoops)

Casual shooting and light drills — fun cardio that does not feel like training.

158kcal / 30 min · 70 kg
Sports · Vigorous

Soccer

90 minutes of continuous movement, sprints and skills.

245kcal / 30 min · 70 kg
Sports · Vigorous

Football (American)

Competitive play with explosive bursts between plays.

280kcal / 30 min · 70 kg
Sports · Vigorous

Rugby

Continuous contact sport running — high total energy cost.

280kcal / 30 min · 70 kg
Sports · Vigorous

Hockey (field & ice)

Shift-based sprinting — among the highest team-sport burns.

280kcal / 30 min · 70 kg
Sports · Vigorous

Tennis (singles)

Singles play is constant movement — effectively interval training.

280kcal / 30 min · 70 kg
Sports · Moderate

Tennis (doubles)

Doubles halves the court, halves the sprinting — still solid burn.

175kcal / 30 min · 70 kg
Sports · Moderate

Badminton

Quick lunges and overheads — deceptive cardio.

158kcal / 30 min · 70 kg
Sports · Moderate

Table tennis

Fast footwork and reflexes — light-to-moderate sustained burn.

140kcal / 30 min · 70 kg
Sports · Vigorous

Squash

One of the highest per-minute burns in any racquet sport.

280kcal / 30 min · 70 kg
Sports · Vigorous

Racquetball (competitive)

All-out court coverage — a brutal 60-minute session.

280kcal / 30 min · 70 kg
Sports · Vigorous

Boxing (sparring)

Rounds of punches, footwork and defense — top-tier calorie burn.

315kcal / 30 min · 70 kg
Sports · Moderate

Boxing (hitting bag)

Heavy bag rounds and combos — cardio plus upper-body strength.

193kcal / 30 min · 70 kg
Sports · Vigorous

Martial arts (judo, karate)

Kata, drills and sparring — explosive full-body work.

361kcal / 30 min · 70 kg
Sports · Vigorous

Wrestling

Constant grappling tension — strength and endurance together.

210kcal / 30 min · 70 kg
Sports · Moderate

Volleyball (gym)

Jumping, short sprints and reactions in the gym.

140kcal / 30 min · 70 kg
Sports · Vigorous

Volleyball (beach)

Sand makes every jump and sprint cost more — big burn boost.

280kcal / 30 min · 70 kg
Sports · Moderate

Softball

Bursts of running between defensive plays.

168kcal / 30 min · 70 kg
Sports · Light

Golf (using cart)

Walking holes with a cart and swings — light but real movement.

123kcal / 30 min · 70 kg
Sports · Moderate

Golf (carrying clubs)

A bag on your shoulder roughly doubles the burn of riding.

151kcal / 30 min · 70 kg
Sports · Light

Frisbee (casual)

Casual throws in the park — easy, social movement.

105kcal / 30 min · 70 kg
Sports · Vigorous

Ultimate frisbee

Constant sprinting and cutting — a serious conditioning session in disguise.

245kcal / 30 min · 70 kg
Sports · Vigorous

Handball

Jumping, throwing and fast breaks in a tight court.

280kcal / 30 min · 70 kg
Sports · Moderate

Ice skating

Recreational skating — smooth, leg-heavy cardio.

193kcal / 30 min · 70 kg
Sports · Moderate

Rollerblading (casual)

Easy inline skating — more burn than cycling at the same effort.

210kcal / 30 min · 70 kg
Sports · Vigorous

Rollerblading (fast)

Hard skating pushes — surprisingly high burn per minute.

350kcal / 30 min · 70 kg
Sports · Moderate

Skateboarding

Pushing, balancing and cruising — legs and core keep working.

175kcal / 30 min · 70 kg
Sports · Light

Horseback riding

Posting and controlling a horse uses more core than people expect.

88kcal / 30 min · 70 kg
Sports · Moderate

Cricket

Batting, bowling and quick singles - a full session burns steadily.

168kcal / 30 min · 70 kg
Sports · Moderate

Bowling

Ten frames of walking, lifting and throwing - more than a couch sport.

105kcal / 30 min · 70 kg
Sports · Moderate

Lawn bowls

Steady bending and delivery work on the green.

105kcal / 30 min · 70 kg
Sports · Vigorous

Fencing

Explosive lunges and footwork - a serious HIIT-like burn.

221kcal / 30 min · 70 kg
Sports · Light

Billiards / pool

Mostly standing at the table - light but not sitting-still work.

88kcal / 30 min · 70 kg
Sports · Moderate

Gymnastics

General gymnastic practice - strength, balance and control.

133kcal / 30 min · 70 kg
Sports · Moderate

Water volleyball

Pool-side volleyball - constant treading water between rallies.

105kcal / 30 min · 70 kg

Outdoor & Adventure

Hikes, climbs, yard work and weekend adventures that burn real energy.

13 activities
Outdoor · Vigorous

Rock climbing (ascending)

Climbing routes — full-body strength-endurance on the wall.

280kcal / 30 min · 70 kg
Outdoor · Moderate

Rock climbing (rappelling)

Lowering yourself down the wall — controlled legs and grip work.

140kcal / 30 min · 70 kg
Outdoor · Moderate

Downhill skiing

Carving turns works quads constantly — cold-weather burn.

186kcal / 30 min · 70 kg
Outdoor · Vigorous

Cross-country skiing

The highest sustained calorie burn of almost any endurance sport.

280kcal / 30 min · 70 kg
Outdoor · Moderate

Snowboarding

Board control taxes legs and core all day.

186kcal / 30 min · 70 kg
Outdoor · Moderate

Sledding / tobogganing

Walking up the hill is the workout — surprisingly steady burn.

175kcal / 30 min · 70 kg
Outdoor · Vigorous

Snowshoeing

Hiking through snow in snowshoes — winter hiking at high effort.

245kcal / 30 min · 70 kg
Outdoor · Light

Operating a snow blower

Pushing and steering through snow — winter chores count.

123kcal / 30 min · 70 kg
Outdoor · Moderate

Shoveling snow

Lifting and throwing snow — genuinely vigorous work. Take care if you have heart risk.

210kcal / 30 min · 70 kg
Outdoor · Moderate

Chopping & splitting wood

Swing-by-swing full-body power — a classic high-burn chore.

210kcal / 30 min · 70 kg
Outdoor · Moderate

Carrying & stacking wood

Loaded carries build strength while stacking the pile.

175kcal / 30 min · 70 kg
Outdoor · Vigorous

Scuba or skin diving

Swimming against currents and equipment drag adds up fast.

245kcal / 30 min · 70 kg
Outdoor · Light

Fishing

Walking to spots, casting and standing - gently active time.

88kcal / 30 min · 70 kg

Dance & Mind-Body

Dance styles, yoga, tai chi and mobility work for burn plus balance.

8 activities
Mind & Body · Vigorous

Zumba

Dance-fitness intervals — cardio that feels like a party.

228kcal / 30 min · 70 kg
Mind & Body · Vigorous

Dancing (fast: ballet, twist)

High-energy dance styles — continuous movement, big burn.

256kcal / 30 min · 70 kg
Mind & Body · Moderate

Dancing (disco, ballroom)

Ballroom and club dancing — hours of fun that add up.

158kcal / 30 min · 70 kg
Mind & Body · Light

Dancing (slow: waltz, foxtrot)

Slow partner dancing — light, sustained movement.

105kcal / 30 min · 70 kg
Mind & Body · Light

Hatha yoga

Steady yoga postures — modest burn, big mobility and recovery value.

88kcal / 30 min · 70 kg
Mind & Body · Moderate

Power yoga

Faster flows with strength holds — yoga at working intensity.

140kcal / 30 min · 70 kg
Mind & Body · Light

Tai chi

Slow, controlled movement — balance, focus and gentle burn.

105kcal / 30 min · 70 kg
Mind & Body · Light

Stretching

Flexibility work — low burn, high value for recovery and posture.

81kcal / 30 min · 70 kg

Home & Daily Life

Chores, errands and desk-day activities — movement that already fits your day.

22 activities
Daily Life · Moderate

Gardening

Digging, weeding and planting — light-to-moderate yard work.

133kcal / 30 min · 70 kg
Daily Life · Light

Mowing lawn (power mower)

Pushing a mower for half an hour is a real light workout.

123kcal / 30 min · 70 kg
Daily Life · Moderate

Mowing lawn (push mower)

A non-powered push mower turns yard work into cardio.

175kcal / 30 min · 70 kg
Daily Life · Moderate

Raking lawn

Rhythmic upper-body work — steady, moderate burn.

140kcal / 30 min · 70 kg
Daily Life · Moderate

House cleaning

Vacuuming, scrubbing and tidying — non-exercise activity thermogenesis at work.

116kcal / 30 min · 70 kg
Daily Life · Moderate

Heavy cleaning (car, windows)

Washing the car or deep-cleaning windows — moderate sustained effort.

116kcal / 30 min · 70 kg
Daily Life · Moderate

Moving furniture

Lifting and shifting heavy items — strength plus cardio.

203kcal / 30 min · 70 kg
Daily Life · Light

Carrying boxes

Loaded carries during a move — practical strength work.

123kcal / 30 min · 70 kg
Daily Life · Moderate

Painting / remodeling (indoors)

Rolling, reaching and crouching — home improvement as a workout.

116kcal / 30 min · 70 kg
Daily Life · Moderate

Playing with kids (moderate)

Chasing, lifting and playground time — family cardio.

140kcal / 30 min · 70 kg
Daily Life · Moderate

Playing with kids (vigorous)

Active play at full energy — sports and roughhousing with kids.

175kcal / 30 min · 70 kg
Daily Life · Light

Cooking

Standing, stirring and moving around the kitchen.

70kcal / 30 min · 70 kg
Daily Life · Light

Food shopping (with cart)

Walking the aisles with a cart — everyday light activity.

70kcal / 30 min · 70 kg
Daily Life · Light

Standing (general)

Standing burns noticeably more than sitting — a simple desk upgrade.

63kcal / 30 min · 70 kg
Daily Life · Light

Standing in line

Waiting still upright — small, automatic burn.

63kcal / 30 min · 70 kg
Daily Life · Light

Sitting (office work)

Desk sitting at light attention — the baseline to beat with movement breaks.

63kcal / 30 min · 70 kg
Daily Life · Light

Reading (sitting)

Quiet seated reading — close to resting energy use.

46kcal / 30 min · 70 kg
Daily Life · Light

Watching TV

Seated screen time — the activity most worth replacing.

46kcal / 30 min · 70 kg
Daily Life · Light

Sleeping

True rest - the 1 MET baseline every other number is measured against.

35kcal / 30 min · 70 kg
Daily Life · Moderate

Raking leaves

Continuous arm and core work - comparable to brisk walking.

140kcal / 30 min · 70 kg
Daily Life · Light

Ironing

Standing chore with steady arm movement - beats sitting down.

81kcal / 30 min · 70 kg
Daily Life · Moderate

Walking the dog

A daily loop with stops and starts - more than a casual stroll.

105kcal / 30 min · 70 kg

Can’t find your activity?

Pick the closest match in the calculator — MET values group similar efforts, so a game of tag and a light kickabout land in the same place.

Open the calculator