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Title : 100 Ways to Burn Off One Pound of Fat
link : 100 Ways to Burn Off One Pound of Fat

100 Ways to Burn Off One Pound of Fat

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This list below shows many different ways to lose a pound of fat, and how long it would take to lose that pound. The activities are ranked by how they efficiency burn calories. Spread the minutes of exercising over a number of days and you will lose weight as long as you are not eating more calories than you should. Choose a type of exercise that you enjoy doing and make it a part of your regular routine. You can also mix and match exercises to keep your routine fresh.

Exercise	Minutes of Exercise To Lose One Pound
Running 12 mph	103
Running 10 mph	128
Running 8 mph	171
Running 7 mph	201
Elliptical trainer	203
Multiple Household Tasks (Moderate)	203
Spinning (Vigorous)	203
Basketball full court	210
Rock climbing	210
Bicycling /Cycling 14-16 mph	218
Step aerobics – high impact	218
Carrying an Infant or 15 Pound Load	218
Jumping Rope	230

Soccer (Competitive)	230
Running 6 mph	230
Swimming (Vigorous)	236
Ski Machine	239
Canoeing 4 mph	249
Skating	253
Spinning 12-14 mph	265
Rowing Machine (Vigorous)	265
Skiing (Downhill)	265
Bicycling/Cycling 12-14 mph	265
Vinyasa Yoga	265
Mountain Biking	273
Push-ups (Vigorous)	273
Running 5 mph	273

Circuit Training/Cross Fit	273
Frisbee	273
Lacrosse	273
Dancing (disco, folk, step, line, polka, country)	282
Basketball (1/2 court)	282
Sit-ups/Crunches (Vigorous)	286
Horseback Riding (Galloping)	286
Walking Up Stairs	286
Cardio (vigorous)	286
Jumping Jacks	286
Zumba	291
Scuba Diving	312
Backpacking	312
Step Aerobics (Low Impact)	330
Stair Step Machine	330
Basketball (Officiating)	330
Bikram/Hot Yoga	330
Rowing Machine (Moderate)	330
Aerobics (High Impact)	330
Soccer (Casual)	330
Jogging	330

Sledding/Toboganning	336
Rearranging Furniture	350
Light Clearing of Brush, Thinning Garden	350
Horseback Riding (Trotting)	357
Pilates (Advanced)	364
Paddle board (Standing)	364
Gardening (Heavy Power Tools)	380
Chop Wood	380
Tennis (Singles)	380
Aerobics (Low Impact)	380
Swimming (Moderate)	380
Weight Lifting  (Vigorous)	380
Shoveling Snow	380
Dancing (aerobic, hip-hop, ballet, modern)	380

Boxing (Punching bag)	388
Horse Grooming	388
Fencing	388
Hiking	388
Skiing (Water)	388
Marching Band	397
Dancing (Ballroom)	416
Gardening	426
Hopscotch/Dodge Ball	437
Using Crutches	437
Snorkeling	437
Cleaning Gutters	437
Ashtanga Yoga	448
Pilates (Intermediate)	448

Power Yoga	448
Walking 4 mph	448
Cricket	460
Skating (Moderate)	460
Softball/Baseball	460
Dancing (Tap)	460
Skateboarding	460
Kayaking	460
Organizing Rooms	460
Pushups (Moderate)	460
Dancing (Ethnic, Cultural)	486
Laying/Removing Carpet	486
Farming/Feeding Livestock	486
Washing A Car	514
Cardio (Moderate)	514
Sit-ups/Crunches (Moderate)	514
Basketball (Shooting Baskets)	514
Jumping Jacks (Moderate)	514
Badminton	514
Canoeing 2 mph	514
Mopping	514
Walking 3 mph	530

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