Article

Burn, Baby, Burn Those Calories!
How Many Calories Does Your Workout Torch?
- By Liz Noelcke

One of the most important components of a healthy lifestyle is regular exercise. By incorporating a variety of exercises and activities into your routine, you can help prevent the boredom that comes with doing the same thing each day. Different activities utilize various combinations of muscle groups and intensity levels, therefore burning different amounts of calories per session.

The table below runs down (on average) the number of calories that various exercises burn, which depend on both the activity itself, and the weight and sex of the participant. Try some of the ideas below to spice up your workout routine. If you work extra-hard one day, take it easy the next and give your body a chance to recover with a lighter activity.

30-Minute Workout	Female 140 lbs.	Female  165 lbs.	Female 190 lbs.	Male  170 lbs.	Male  190 lbs.	Male 210 lbs.
Moderate Walking	94	116	138	111	128	145
Brisk Walking	115	141	166	136	156	176
Jogging 6.7 mph	419	499	578	505	568	632
Running 8.5 mph	545	648	750	659	740	821
Racquetball	250	300	350	300	340	379
In-line skating	461	548	636	556	626	695
Swimming	250	300	350	300	340	379
Weightlifting	81	101	121	96	111	126
Stationary Biking	250	300	350	300	340	379
Circuit training	292	349	407	352	397	442
Jumping rope	376	449	521	300	511	568
Stationary Rowing	250	300	350	300	340	379
Tennis (singles)	292	349	407	352	397	442
Golfing (walking with clubs)	145	176	206	172	196	221
Soccer (casual)	250	300	350	300	340	379
Basketball	208	250	292	249	282	315
Aerobics (low impact)	167	200	235	198	225	252

10-Minute Cardio Kickboxing Workout

Exercise of the Day

Starting Position

Begin by standing with your feet shoulder width apart, hands on hips.

Action

INHALE: Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee. Try to sit down with your butt, keeping your back as upright as possible.

EXHALE: Push off and bring your right leg back to center to complete one rep. Finish all reps on this side, and repeat on left side to complete one set.

Special Instructions

Keep your weight on your heels and make sure your knees don't go over the plane of your toes. Hold your arms out in front of you to help with balance.

Muscles Worked: Quads, Glutes, Inner thigh