Burning Calories Scale
| Activity | Calories Burned per Hour |
| Sleeping | 72 |
| Sitting | 72-84 |
| Walking (3.5 mph) | 336-420 |
| Calisthenics | 300-360 |
| Swimming (Basic) | 360 |
| Cycling (10 mph) | 360-420 |
| Jogging (5 mph) | 600 |
| Skiing (Moderate to Steep) | 480-720 |
| Running (7.5 mph) | 900 |
Using this chart as a guide, you should be able to see what types of activities will help you to burn the most calories. Then, plan your activities or cardio workouts accordingly to get the most out of them.
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It would be interesting to know what you burn while hiking as I’ve been doing a lot of it lately. I usually hike from 5-10 miles at a time along moderate mountainous trails.
Great scale! Here is a video on Howcast that shows you different exercises and the amount of calories each exercise burns off:
http://www.howcast.com/videos/67787-How-To-Burn-the-Most-Calories
It’s also good to know, that as you put on more muscle in exchange for fat, the calorie burning increases.
You know what, I though swimming burned more calories than that. I guess it depends how hard you do it.
If cycling at 10 mph you burn 360-420… Imagine if you had a really nice road bike and could bike 20 mph, then you’d be up at 700-800 calories. It’s really a great overall work out for your mind and body. I take a cycling holiday to Italy each year to relieve the stress from work and life. Thanks for the post… very helpful information to put it all in perspective.
Great way to burn calories and get six pack abs is obviously to burn calories where a lot of people go wrong and only do ab exercises. To have a flat stomach you should burn fat and squats are actually better than ab exercises to burn calories because it is more complex workout. Which exercise burns the most calories is definitely not an ab exercise, that only works ab muscles. Great article by the way