Spring Exercise Breakdown

By now, we all know that burning calories is super important when losing or maintaining weight.  Exercising burns calories, so if you just polished off an entire pint of Ben & Jerry's ice cream or ate a deep-fried twinkie, you can hit the gym to burn them off your hips (well ... not really since we all know you cannot spot reduce fat, right?).

Here's a breakdown of how many calories you burn doing 30 minutes of each exercise.  How much you weigh will alter the amount of calories you burn, so I've included different weights.  Choose the one that's closest to your weight, or check out this calculator for more exact amounts.

Casual walking (30 min):
120 lb — 108 calories
135 lb — 122 calories
150 lb — 136 calories
165 lb — 149 calories
180 lb — 163 calories
195 lb — 176 calories

Brisk walking (12 min miles):
120 lb — 244 calories
135 lb — 275 calories
150 lb — 306 calories
165 lb — 336 calories
180 lb — 367 calories
195 lb — 387 calories

Jogging (10 min miles):
120 lb — 272 calories
135 lb — 306 calories
150 lb — 340 calories
165 lb — 374 calories
180 lb — 408 calories
195 lb — 430 calories

Running (9 min miles):
120 lb — 299 calories
135 lb — 336 calories
150 lb — 374 calories
165 lb — 411 calories
180 lb — 449 calories
195 lb — 486 calories

Moderate biking (30 min):
120 lb — 163 calories
135 lb — 183 calories
150 lb — 204 calories
165 lb — 224 calories
180 lb — 244 calories
195 lb — 258 calories

Intense swimming (30 min):
120 lb — 217 calories
135 lb — 244 calories
150 lb — 272 calories
165 lb — 299 calories
180 lb — 326 calories
195 lb — 344 calories

Moderate hiking (30 min):
120 lb — 136 calories
135 lb — 153 calories
150 lb — 170 calories
165 lb — 187 calories
180 lb — 204 calories
195 lb — 221 calories

Moderate volleyball (30 min):
120 lb — 136 calories
135 lb — 153 calories
150 lb — 170 calories
165 lb — 187 calories
180 lb — 204 calories
195 lb — 221 calories

Moderate tennis (30 min):
120 lb — 163 calories
135 lb — 183 calories
150 lb — 204 calories
165 lb — 224 calories
180 lb — 244 calories
195 lb — 258 calories

Moderate muscle conditioning (yoga, Pilates, lifting weights, strength training exercises):
120 lb — 136 calories
135 lb — 153 calories
150 lb — 170 calories
165 lb — 187 calories
180 lb — 204 calories
195 lb — 221 calories

Source.