PICK YOUR WEIGHT
YOUR HEART HEALTH
150 lbs
180 lbs
120 lbs
210 lbs
© 2019 Cleveland Clinic
Find your favorite activity and factor in your weight to know how long your workout should be:
can help torch calories, slash weight, and reduce stress on your heart and blood vessels.
ExerCISE
500 calories a day
If you’re feeling ambitious, you can burn
1 pound a week.
and lose
If that’s too time-demanding, you can burn
and still lose
250 calories a day
26 pounds a year.
CALORIES & BOOST
HOW TO BURN
Walking the dog
CALORIES BURNED
ACTIVITY
500 in 3 hrs. 57 mins. 250 in 1 hr. 58 mins.
500 in 2 hrs. 45 mins. 250 in 1 hr. 22 mins.
Walking (20-minute mile)
500 in 2 hrs. 16 mins. 250 in 1 hr. 8 mins.
Yoga
500 in 2 hrs. 1 min 250 in 1 hr
Intermediate Pilates
500 in 1 hr. 31 mins. 250 in 45 mins.
Doubles tennis
Recreational basketball
500 in 1 hr. 39 mins. 250 in 49 mins.
Cycling (10 mph)
500 in 2 hrs. 1 min 250 in 1 hr.
Swimming (sidestroke)
500 in 1 hr. 8 mins. 250 in 34 mins.
Spinning
500 in 1 hr. 3 mins. 250 in 31 mins.
Jogging (12-minute mile)
500 in 1 hr. 4 mins. 250 in 32 mins.
Zumba
500 in 1 hr. 24 mins. 250 in 42 mins.
Recreational soccer
500 in 33 mins. 250 in 16 mins.
Running (6-minute mile)
500 in 57 mins. 250 in 28 mins.
Cross-country skiing (5 mph)
Basketball, competitive
500 in 1 hr. 1 min. 250 in 30 mins.
Swimming (front crawl)
500 in 26 mins. 250 in 13 mins.
500 in 45 mins. 250 in 22 mins.
500 in 48 min. 250 in 24 mins.
500 in 54 mins. 250 in 27 mins.
500 in 50 mins. 250 in 25 mins.
500 in 1 hr. 6 mins. 250 in 33 mins.
500 in 1 hr. 11 mins. 250 in 35 mins.
500 in 1 hr. 18 mins. 250 in 39 mins.
500 in 1 hrs. 35 mins. 250 in 47 mins.
500 in 1 hrs. 47 mins. 250 in 53 mins.
500 in 2 hrs. 10 mins. 250 in 65 mins.
500 in 3 hrs. 25 mins. 250 in 1 hr. 42 mins.
500 in 22 mins. 250 in 11 mins.
500 in 39 mins. 250 in 19 mins.
500 in 41 min. 250 in 20 mins.
500 in 46 mins. 250 in 23 mins.
500 in 43 mins. 250 in 21 mins.
500 in 56 mins. 250 in 28 mins.
500 in 1 hr. 1 mins. 250 in 30 mins.
500 in 1 hr. 1 min 250 in 30 mins.
500 in 1 hr. 7 mins. 250 in 33 mins.
500 in 1 hr. 21 mins. 250 in 40 mins.
500 in 1 hr. 51 mins. 250 in 55 mins.
500 in 2 hrs. 39 mins. 250 in 1 hr. 19 mins.
500 in 19 mins. 250 in 9 mins.
500 in 35 min. 250 in 17 mins.
500 in 37 mins. 250 in 18 mins.
500 in 49 mins. 250 in 24 mins.
500 in 53 mins. 250 in 26 mins.
500 in 1 hr. 10 mins. 250 in 35 mins.
500 in 1 hr. 19 mins. 250 in 39 mins.
500 in 1 hr. 36 mins. 250 in 48 mins.
500 in 2 hrs. 17 mins. 250 in 1 hr. 8 mins.
