Regular activity and weight-loss results

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Shape up fast by adding exercise to your weight-loss program

Regular activity enhances weight-loss results. Ideally, combine aerobic activity (such as walking, swimming and biking) with weight training, to increase your muscle mass and reshape your body.

Calories burned per hour for various activities for individuals weighing 100, 150 and 200 pounds.


Activity	100 lbs	150 lbs	200 lbs
Slow walking (17-min mile)	192	288	384
Brisk walking (13-min mile)	240	360	480
Running (10-min mile)	480	720	960
Cycling (stationery bike, moderate)	336	504	672
Swimming (general, moderate)	288	432	576
Swimming (laps, vigorous)	480	720	960
Stair Machine (general)	288	432	576
Tennis (general)	336	504	672
Golf (carrying clubs)	264	396	528
Golf (with cart)	168	252	336
Gardening/heavy housework	216	324	432
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ShapeWorks™ Weight Loss Programs

Quick Start Healthy weight loss made simple.	Advanced Healthy weight loss with enhancers.	Ultimate Maximum weight-loss support with extra enhancers and protein snacks.
Quick Start Protein Plus Healthy weight loss with protein flexibility for hunger control.	Advanced Protein Plus Weight loss with enhancers and protein flexibility.	Ultimate Protein Plus Maximum weight-loss support with extra enhancers, protein snacks and protein flexibility.