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.

#	Activity	MET	30 min	1 hour
1	Ski ergometer	14.25	524	1,047
2	Blackbox Immersive virtual reality exergaming…	13	478	956
3	Rope skipping exercise	11	404	809
4	Rowing	11	404	809
5	Shuttle running	11	404	809
6	Slide board exercise	10.5	386	772
7	Aerobic dance wearing 10-15 lb weights	10	368	735
8	Kettle bell swings	9.8	360	720
9	ExerCube	9.3	342	684
10	Stair treadmill ergometer	9.3	342	684
11	High intensity interval exercise	9	331	662
12	Impulse Training System	9	331	662
13	Jumping rope	9	331	662
14	Pound	8.5	312	625
15	Virtual Reality Fitness	7.9	290	581
16	Bench step class	7.8	287	573
17	Calisthenics	7.5	276	551
18	Aerobic	7.3	268	537
19	Elliptical trainer	7	257	515
20	Ski machine	6.8	250	500
21	Teaching exercise classes	6.8	250	500
22	Health club exercise	6.65	244	489
23	Aerobic dance	6.4	235	470
24	Therapeutic exercise ball	6.15	226	452
25	Native New Zealander PA	6.05	222	445
26	Afro-Cuban salsa	6	221	441
27	Resistance	6	221	441
28	Slimnastics	6	221	441
29	Zumba	6	221	441
30	Hooping	5.8	213	426
31	Resistance Training	5.8	213	426
32	Circuit training	5.5	202	404
33	Water aerobics	5.4	198	397
34	Army type obstacle course exercise	5	184	368
35	Health club exercise classes general	5	184	368
36	Body weight resistance exercises	4.75	175	349
37	Pole dancing	4.5	165	331
38	Resistance training	4.25	156	312
39	Video	4	147	294
40	Calisthenics	3.8	140	279
41	Home exercise	3.8	140	279
42	Upper body exercise	3.55	130	261
43	Calisthenics	3.5	129	257
44	CurvesTM exercise routines in women	3.5	129	257
45	Sit to stand exercise	3.4	125	250
46	Wand exercise	3	110	221
47	Yoga	2.85	105	209
48	Arm Ergometer	2.8	103	206
49	Calisthenics	2.8	103	206
50	Balance Exercise Assist Robot	2.3	85	169
51	Pilates	2.3	85	169
52	Stretching	2.3	85	169
53	Whirlpool	1.3	48	96

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

Conditioning Exercise

Other categories

One family of free data tools

FuelFacts

FlyTime

LuxPlan

WattCost

ReadLength

RunCost

CookClock

ThaliFacts

SehatCheck

amit.marketing