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Compendium category · 53 activities

Conditioning Exercise

All 53 conditioning exercise activities in the Compendium, ranked by energy cost. The hardest is ski ergometer at 1,047 kcal an hour; the middle of the pack sits near 441.

Every conditioning exercise activity ranked by energy cost, for a 70 kg adult. JUL 2026
#ActivityMET30 min1 hour
1 Ski ergometer 14.255241,047
2 Blackbox Immersive virtual reality exergaming… 13478956
3 Rope skipping exercise 11404809
4 Rowing 11404809
5 Shuttle running 11404809
6 Slide board exercise 10.5386772
7 Aerobic dance wearing 10-15 lb weights 10368735
8 Kettle bell swings 9.8360720
9 ExerCube 9.3342684
10 Stair treadmill ergometer 9.3342684
11 High intensity interval exercise 9331662
12 Impulse Training System 9331662
13 Jumping rope 9331662
14 Pound 8.5312625
15 Virtual Reality Fitness 7.9290581
16 Bench step class 7.8287573
17 Calisthenics 7.5276551
18 Aerobic 7.3268537
19 Elliptical trainer 7257515
20 Ski machine 6.8250500
21 Teaching exercise classes 6.8250500
22 Health club exercise 6.65244489
23 Aerobic dance 6.4235470
24 Therapeutic exercise ball 6.15226452
25 Native New Zealander PA 6.05222445
26 Afro-Cuban salsa 6221441
27 Resistance 6221441
28 Slimnastics 6221441
29 Zumba 6221441
30 Hooping 5.8213426
31 Resistance Training 5.8213426
32 Circuit training 5.5202404
33 Water aerobics 5.4198397
34 Army type obstacle course exercise 5184368
35 Health club exercise classes general 5184368
36 Body weight resistance exercises 4.75175349
37 Pole dancing 4.5165331
38 Resistance training 4.25156312
39 Video 4147294
40 Calisthenics 3.8140279
41 Home exercise 3.8140279
42 Upper body exercise 3.55130261
43 Calisthenics 3.5129257
44 Curves™ exercise routines in women 3.5129257
45 Sit to stand exercise 3.4125250
46 Wand exercise 3110221
47 Yoga 2.85105209
48 Arm Ergometer 2.8103206
49 Calisthenics 2.8103206
50 Balance Exercise Assist Robot 2.385169
51 Pilates 2.385169
52 Stretching 2.385169
53 Whirlpool 1.34896

Kilocalories for a 70 kg adult. Click any activity for the full weight and intensity breakdown.

SOURCE·2024 Adult Compendium of Physical Activities·REVIEWED JUL 2026

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