CARDIOVASCULAR EXERCISE IDEAS
Below is a list of cardiovascular exercises and the calories burned while doing these exercises. These are great activities to get your heart rate increased and to burn some calories. When doing cardiovascular exercise, you should try to workout for at least 30 minutes. The greatest benefits for your heart and weight loss are with exercising 30-60 minutes. It is best to try to exercise for one hour 5 days per week but start slow and work your way up to this goal.
150 lb person doing 60 minutes of activity:
| Activity | Calories Burned |
| Push stroller with child | 180 |
| Housework | 198 |
| Weight lifting - general | 234 |
| Walking 3 mph | 297 |
| Pilates Intermediate | 351 |
| Hopscotch/Dodge ball | 360 |
| Dancing - fast ballroom | 378 |
| Hiking | 405 |
| Swimming - moderate | 413 |
| Lifting weights - vigorous | 413 |
| Chop Wood | 413 |
| Aerobics - high impact | 477 |
| Jogging | 477 |
| Stationary bicycle / spinning - moderate | 477 |
| Running 5 mph | 576 |
| Bicycling / cycling 12-14 mph | 594 |
| Basketball full court | 747 |
| Elliptical trainer | 773 |
| Running 8 mph | 917 |
200 lb person doing activity for 60 minutes:
| Activity | Calories Burned |
| Push stroller with child | 240 |
| Housework | 263 |
| Weight lifting - general | 312 |
| Walking 3 mph | 396 |
| Pilates Intermediate | 468 |
| Hopscotch/Dodge ball | 480 |
| Dancing - fast ballroom | 504 |
| Hiking | 540 |
| Swimming - moderate | 552 |
| Lifting weights - vigorous | 552 |
| Chop Wood | 552 |
| Aerobics - high impact | 636 |
| Jogging | 636 |
| Stationary bicycle / spinning - moderate | 636 |
| Running 5 mph | 768 |
| Bicycling / cycling 12-14 mph | 792 |
| Basketball full court | 996 |
| Elliptical trainer | 1,032 |
| Running 8 mph | 1,224 |
250 lb person doing activity for 60 minutes:
| Activity | Calories Burned |
| Push stroller with child | 300 |
| Housework | 330 |
| Weight lifting - general | 390 |
| Walking 3 mph | 495 |
| Pilates Intermediate | 585 |
| Hopscotch/Dodge ball | 600 |
| Dancing - fast ballroom | 630 |
| Hiking | 675 |
| Swimming - moderate | 690 |
| Lifting weights - vigorous | 690 |
| Chop Wood | 690 |
| Aerobics - high impact | 795 |
| Jogging | 795 |
| Stationary bicycle / spinning - moderate | 795 |
| Running 5 mph | 960 |
| Bicycling / cycling 12-14 mph | 990 |
| Basketball full court | 1,245 |
| Elliptical trainer | 1,290 |
| Running 8 mph | 1,530 |
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