Expert: Ken Alan - 3/30/2007

Question
QUESTION: Hi Ken,

I am putting a workout routine together for myself -- I have been super lazy the past 6 months.  Out of the cardio workouts I *LIKE* to do, can you please tell me the approximate number of calories burned in 30-minutes for each (want to compare them -- highest to lowest)?  I don't know if you need to know anything about me -- I am 5 feet tall, and weigh about 100 lbs., and have an apple shape (abs are my biggest issue).

1 - swimming
2 - walking on tread mill uphill (@ 3.8 mph; highest hill setting)
3 - rebounder
4 - rowing machine
5 - recumbent bike
6 - kickboxing
7 - jumping rope

I plan to do the core secrets (ball with dumbbells) and winsor pilates (with resistance bands) for my strength training and abs, and then I also have some special exercises and stretches for my bursa in my left hip, but it is a minor issue, and otherwise, I am very healthy and relatively fit.  I am considering buying a rebounder?

Thank you so much for your help!!
ANSWER: Glad you're motivated to workout.  The number of calories you burn per minute is dependent upon a variety of factors.  A primary one is how intensely you do the activity.  If you swim slow, you burn less calories than if you swim fast.  To give you a number of calories burned is just a guess at best and way off at worst.  You will burn approximately 150 - 350 calories for 30 minutes in any of those activities.  Pretty wide range, huh?

Hope this helps.

---------- FOLLOW-UP ----------

QUESTION: I found this tables that even though do not report for my weight range are helpful enough . . . so if you could just tell me where the rebounder falls on THIS table, I would really appreciate it (the only thing missing).  
http://www.nutristrategy.com/activitylist4.htm

Thanks again.

Answer
Rebounding will fall in the same range as bicyling, from 236-620 calories per hour for 130 pound person.  It all depends on how intensely you do it.  Except for the activities listed in that chart that show a numbered measurement (for example, walking at 4.0 mph), all of the caloric burn values are estimatations and will vary + or - 20%-50%.  Unfortunately, they don't state that bit of information there.

Keep on exercising.