There are many types of physical activities that you can do, but not all of them are same; some can burn more calories compared to others in the same time period. Irrespective of type of physical activities or exercises you are doing, it is a common sense that the more intense your workout, the more calories you burn.

Your burn rate also depends on one other factor: your weight. A person who is heavier will burn more calories than another person if they are doing the same activity. This is good news for overweight people! You will find that you can lose weight easily at the start of your exercise regime!

We share with you 17 fitness activities, and the average time it will take a person weighing 150 pounds to burn 150 calories. There are also some useful nuggets of information to help you reach your desired fitness goals fast.

1. Mix Stairs And Burpees

You only have 10-15 minutes to spare for fitness? Then this might just be the right workout for you.

You can mix stairs and burpees to burn 150 calories under 15 minutes by following this simple workout plan:

  • Climb a few flight of stairs at full speed, do six burpees at the top, and run back down fast.
  • Repeat the sequences as many times or until 15 minutes is over.

One more thing: do not rest between repetitions, just hang in there for 15 minute!

2. Gym Workouts

Essential Must-Haves before Hitting the Gym

Many gym workouts help you burn calories fast. Here are three ways:

  • Join an aerobic class. You will be able to burn 150 calories in less than 25 minutes, and it is fun to exercise together with other people.
  • Circuit training on weight machines. Burn 150 calories in less than 20 minutes. You can also do a mix of pushups and other rigorous exercises.
  • Elliptical training is a good option for those who find running strenuous on their joints. Unlike running, elliptical training is easier on your joints and helps you burn 150 calories in just 24 minutes.

3. Team Sports

If the gym or running is not exactly your cup of tea, why not try a team sport?

Have fun with friends and burn massive amounts of calories. You can burn 150 calories by:

  • Playing rugby for less than 15 minutes
  • Playing soccer for 19 minutes
  • Playing beach volleyball, basketball, lacrosse, or football for 17 minutes

4. Leisure Activities

If hard-charging sports do not excite you, how about these three leisure activities:

  • Table Tennis – Burn 150 calories in about 30 minutes
  • Golf – Burn 150 calories in less than 25 minutes – the caveat is that you must carry your clubs yourself
  • Leisure Frisbee – Burn 150 calories in about 45 minutes

5. Biking


Biking is another calorie-crunching outdoor activity. It can also be done indoor, in the gym or at home on a stationary bike. You can burn 150 calories by:

  • Riding at the speed of 10-12 miles/hr for 22 minutes
  • Riding at the speed of 12-14 miles/hr for 17 minutes
  • Riding at the speed of 14-16 miles/hr for 14 minutes
  • If you want to do cycling at home, you should invest in a quality stationary bicycle.

Generally speaking, there are two types of stationary cycles: recumbent stationary cycle and upright stationary cycle. Both offer unique benefits.

A recumbent stationary cycle is ideal for someone with a history of back pain or with a greater risk of getting back pain. Such a cycle has a reclining seat, which cushions the back and takes the load off the lumbar region.

An upright stationary cycle, on the other hand, mimics the design and feel of a typical outdoor bike. It is considerably more compact than the recumbent stationary cycle and is more suited for where space is an issue.

Like elliptical training, biking is a low-impact workout. Even without prior experience, you can bike for hours without worrying about putting undue strain on your knees.

Much like running or elliptical training, you can do interval training using a bike to beat the boredom of pedaling at the same speed every day, or to simply just get more out of your workout.

You can start with the following basic interval training program:

Step 1) Pedal at the speed of 22-25 miles/hour for 90 seconds
Step 2) Pedal at the speed of 8-10 miles/hour for 120 seconds
Step 3) Repeat the sequence 5 times or more

6. Jogging/Running

The faster you run, the more calories you burn per minute. Here are the stats on how much time it will take you to burn 150 calories at different speeds:

  • 8 miles/hour (12.87kph) – 10 minutes to burn 150 calories
  • 6 miles/hour (9.66kph) – 13 minutes to burn 150 calories
  • Jogging at a leisurely speed will take you 19 minutes to burn 150 calories

Running is a high-impact exercise. If you have pain in your joints or have an underlying health condition, it is best to consult a doctor before attempting to run or jog, especially if your last running session was months ago.

A good pair of shoes can significantly reduce the impact on your joints, so invest in a good pair that suits you.

Some people prefer to run outdoors while some like to run on the treadmill. There is no evidence to state that one is better than another. However, if you are the type who enjoy running on a treadmill, you might want to add a little incline to compensate for the air resistance you encounter when you run outdoors.

If you are bored of running at the same speed every day, try interval training. Some studies suggests that interval training helps you burn more calories than running at a constant pace.

Apart from that, interval training which requires alternating between very high and moderate speeds, is a fun and good way to beat the boredom of doing the same thing daily.

7. Outdoor Activities

outdoor workouts to building muscle and lose weight in garden

There are more than one ways to stay healthy. Here are three outdoor activities that allow you to be around nature and burn calories too:

  • Horse riding for 50 minutes
  • Hiking for 25 minutes
  • Kayaking or rafting for 25 minutes

8. Walking

Running is a high-intensity workout, but it is not for everybody. For people who do not enjoy running, are unsuitable for running or the elderly in general, the alternative which is walking is a great option too.

Walking is just as beneficial as running. As a matter of fact, a new study states that walking actually does more good to one’s health than running!

In this study, researchers found that walkers were healthier than those who ran. The risk of lifestyle diseases such as hypertension, diabetes, high cholesterol, and cardiovascular disease, were significantly lower among walkers in comparison to runners.

Walking is one exercise that almost everyone can do and can continue doing so for their entire life.

To burn 150 calories:

  • Walk at a slow speed for about 50 minutes
  • Walk at a medium speed for about 40 minutes
  • Walk at a brisk speed for about 35 minutes

It is easy to incorporate walking into your daily life. Start by walking up the stairs instead of the elevator, or simply park further away from your destination to make you walk further to and fro.

9. Water Sports

Water-based exercises are a fun way to stay fit. Water-based exercise is particularly suitable for:

  • Arthritis patients – Arthritis pain makes it difficult for arthritis patients to exercise. For arthritics, water-based exercise is a viable option. It helps improve the stiffness and immobility of the affected joints without worsening the symptoms.
  • Elderly – Unlike some traditional exercise choices like aerobics or running, water-based exercises are gentle on the joints. Plus, there is no risk of injury from a fall.
  • Pregnant women – Water aerobics is a low-impact exercise and is not strenuous on your joints. Thanks to the buoyant force, you will not feel the extra weight you are carrying, making water aerobics ideal for you.

Other benefits include reduced morning sickness, greater energy levels, and better mood for the rest of the day!

You can easily burn 150 calories by:

  • Doing water aerobics for 35 minutes
  • Swimming at a moderate speed for 20 minutes
  • Swimming at a rigorous pace for 12 minutes

10. Jump Rope

Jump rope workout

The benefits of jump rope are multifold. One, it is portable and can be done anywhere. Two, it helps you burn massive amounts of calories in a short time. Three, it improves coordination and reduces foot and ankle injuries. Four, it improves bone density. Five, it is extremely beneficial for heart health.

So, what are you waiting for? Get a rope and start jumping today. You burn 150 calories in just 10 minutes by jumping rope at a vigorous speed!

11. Dance

Dance your way to fitness! The calorie burn rate is different for different dances. You can burn 150 calories by doing:

  • Ballet-dancing for 23 minutes
  • Disco-dancing for 25 minutes
  • Ballroom-dancing for 45 minutes
  • Line dancing for 28 minutes

12. Yoga

Yoga is more than a fitness program; it is a tool to improve your overall health. No other physical activity has the kind of restorative powers that yoga has. Regular practice under the watchful eyes of an accomplished teacher can help you overcome many health issues.

Even if you do not have any underlying health problem, it is recommended to start yoga under the supervision of a teacher, rather than at home watching a yoga DVD or Youtube.

Just 30-35 minutes of Yoga helps you burn 150 calories.

13. Winter-Sports Activities

Dropping mercury levels is no reason to go slow on fitness. When it snows, you can still burn 150 calories by choosing any of the following activities:

  • Downhill skiing – 20-22 minutes to burn 150 calories
  • Sledding – Sled for 20 minutes to burn 150 calories
  • Cross-country skiing – Get in your skiing shoes and go skiing for 18 minutes to burn 150 calories

14. Home Improvement

woman with cleaning skills

Kill two birds with one stone: burn calories while beautifying your home.

You burn 150 calories when you:

  • Do house repairs for 30 minutes
  • Paint the house for 28 minutes
  • Wash windows for 30 minutes

15. Yard Work

Love gardening? Then why not also burn calories while doing what you love to do in your free time.

All these outdoor chores burn 150 calories:

  • Shoveling snow – 22 minutes to burn 150 calories
  • Raking leaves – Beautify your garden by raking leaves for 34 minutes to burn 150 calories
  • Pushing a power lawn mower – Mow the grass for 32 minutes
  • Spading – Spade the garden for 25 minutes

16. Housework

Well, many of us hate house chores. It is tedious and boring. But one thing it does pretty well and that is burning calories.

  • Scrub the floor for 28 minutes to burn 150 calories
  • Vacuum or dust the house for 52 to burn 150 calories
  • Iron your clothes for 56 minutes to burn 150 calories

17. Doing Almost Nothing

Here are three leisurely activities that still burn calories—although very slowly. Do them when you are in no mood for huffing and puffing.

  • Read your favorite book for 1 hour and 45 minutes
  • Sleep for 2.5 hours
  • Watch TV for 2 hours and 15 minutes


  1. this is a very useful website .this article is really helpful .thankyou so much for sharing this great knowledge.

  2. Hello Vijay!
    Nice article.I want to add 11th point in your article ie leg raises! Keep it very simple do it every morning before getting out of the bed.just 20 seconds 6 times. This trick works wonderfully in burning calories

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