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Walking / Running
Strong Body, Ageless Body: Arms & Glutes
Ageless: Long and Strong Lower Body
20-Minute Dumbbell Workout
Prenatal Yoga: Partner Stretch
Power Boxing: Upper-Body Cardio Sculpt
Strong Body, Ageless Body: Back and Glutes
Step-By-Step Strength Training
Strength Training for Beginners
Beautiful Belly Dance: Core Cardio II
Coach Nicole's Favorites: BOSU Squat with Press
Dance and Be Fit Abs: Cooldown
Keeping Fit in Your 50's: Cardio Challenge
Core Fusion Pilates: Pure Power Core
Running: 9.2 mph (6.5 minutes per mile)
Core Fusion Pure Abs and Arms: Awesome Abdominals
Ageless: Calling All Lunge Lovers
Cardio for Beginners: Cardio Dance
Dance and Be Fit Abs: Standing Isolations, Part 1
Keeping Fit in Your 50's: Lower Back Flexibility
Running: 5.7 mph (10.5 minutes per mile)
Shiva Rea Yogini: Durga Namaskar, Part 1
Core Fusion Pure Abs and Arms: Upper Body Shred
Walking: 3.5 mph (17 minutes per mile)
Yoga: Energizing Movement Meditation
Your Workout Warm-Up
Sports
Baseball
Boxing
Handball
Swimming: butterfly
Golf: carrying clubs
Swimming: treading water
Lacrosse
Football: competitive
Volleyball: Sand
Rugby
Racquetball: casual
Crewing
Water Polo
Paddleball
Wrestling
Swimming: breaststroke
Hockey: field or ice
Golf: Using Cart
Diving
Volleyball: general
Swimming: crawl
Swimming: general
Basketball: wheelchair
Volleyball: gym
Football: touch, flag
Strength
Twisting Medicine Ball Pass with Partner
Seated Row Machine
Lying Hip & Glute Stretch
Single Leg Squat on Balance Board
Standing Side Bend with Towel
Triceps Dips on Medicine Ball
Myofascial Neck Release
V-Steps
Partner Seated Torso Twist with Medicine Ball
Lying Leg Curls
Equipment-Free Workout from The Spark: First 3 exercises
Double Crunches with Medicine Ball
Cat Stretch
Side High Knee March with Swinging Arms
Calf Raises with Wall
Lying Triceps Lifts
Standing Chest Expansion
Balancing Hip Flexion
Single Leg Standing Balance with Isometric Knee Lift
Seated Modified Hurdler Stretch
Single-Leg Bridges on Foam Roller (Straight Leg)
Child’s pose
Fit, Firm and Fired Up DVD: Call on Your Core (exercises)
Seated Chest Press Machine
Internal Shoulder Rotation on Cable Cross Machine
Crunches with Twist
Standing Leg Curls on Cable Cross Machine
Lying Abs Stretch
Slow Swimming on Ball
Reverse Crunch with Medicine Ball
Home Activities
Farm Work: general
Raking Lawn
Snow Shoeing
Shoveling Snow
Construction
Mowing Lawn: Push, hand
Chopping Wood
Moving: carrying boxes
Heavy Cleaning or house cleaning
Mowing Lawn: Push, Power
Snow Blower: Walking
Digging: Heavy
Painting
Gardening
Operating Heavy Machinery
Other Activities
Gymnastics: general
Rollerblading and rollerskating
Skateboarding
Ice Skating
Kayaking
Scuba diving
Skiing: cross-country
Skiing: downhill
Water Skiing
Water Volleyball
Whitewater: rafting, kayaking
Martial Arts
Tai Chi
Dancing: Disco, Ballroom, Square
Dancing: Fast, ballet, twist
Dancing: Slow, Waltz, Foxtrot
Badminton
Horseback riding
Skipping
Sailing
Acting
Archery / Hunting
Bobsledding
Coaching Sports
Croquet
Frisbee - general
Frisbee - ultimate
Playing an Instrument
Gymnastics
Hacky Sack
Riding Jet Ski
Kickball
Luge
Marching (band)
Massage Work
Officiating a sporting event
Paddleboating
Ping Pong
Sky Diving
Sledding
Snorkeling
Snowmobiling
Surfing
Cardio kickboxing (including Taebo, Turbo Kick, Turbo Jam)
Stagehand - Theatre
Tobagganing
Unicycling
Rappelling
Fishing: Sitting
Fishing: Standing
Fishing: In Stream
Squash
Rock Climbing
Billiards
Darts
Canoeing (4 mph)
Playing with Kids
Belly Dancing
Line Dancing
Tae Kwon Do
Trampoline jumping (including rebounding, tramponline running)
Brazilian Jiu Jitsu
Snowboarding
Other Exercises
Step Aerobics (low impact)
Treadmill: 6.6 km/h (9 minutes per km)
BodyBeast: Block 2 Back
Insanity Asylum: Vertical Plyo
Treadmill: 5% Incline, 12 km/h (5 minutes per km)
Treadmill: 2 mph (30 minutes per mile)
21 Day Fix: Total Body Yoga Fix
Treadmill: 8.5 km/h (7 minutes per km)
p90x3: Ab Ripper
BodyBeast: Block 2 Legs
Treadmill: 15% Incline, 2 mph (30 minutes per mile)
Treadmill: 10% Incline, 12 km/h (5 minutes per km)
Treadmill: 5% Incline, 2.5 mph (24 minutes per mile)
Treadmill: 6.6 mph (9 minutes per mile)
Treadmill: 8.5 mph (7 minutes per mile)
Treadmill: 15% Incline, 10 km/h (6 minutes per km)
Circuit training (including boot camp workouts)
Chair exercise, moderate to vigorous intensity
Treadmill: 5% Incline, 20 km/h (3 minutes per km)
SparkPeople 28 Day Bootcamp (Boot Camp) DVD: 30-Minute Total Body Challenge Workout
BodyBeast: Block 2 Arms
Wii Fit FreeStep
Punching Bag
SparkPeople Cardio Blast DVD: Walk It Out Workout (Coach Nicole)
BodyBeast: Block 1 Shoulders
Treadmill: 5.45 mph (11 minutes per mile)
Treadmill: 10 mph (6 minutes per mile)
Insanity Asylum: Game Day and Overtime
Treadmill: 15% Incline, 8.5 mph (7 minutes per mile)
Treadmill: 15% Incline, 3.15 km/h (19 minutes per km)
p90x2: Base and Back
Cardio Dancing (including aerobic dance, Zumba, Hip Hop HUSTLE)
Pull-Ups - vigorous
p90x2: P.A.P. Lower
Treadmill: 5% Incline, 10 mph (6 minutes per mile)
Treadmill: 7.5 mph (8 minutes per mile)
Water aerobics
Treadmill: 15% Incline, 6 mph (10 minutes per mile)
Biking/Cycling: 20-22 km/h (3 minutes per km - 2.72 minutes per km)
SparkPeople Total Body Sculpting DVD: Bodyweight Burn (Coach Nicole)
Treadmill: 5% Incline, 7.5 mph (8 minutes per mile)
Cycling 12-13.9 mph (bicycle, biking, bike riding)
SparkPeople 8-Minute Athletic Intervals Cardio Workout Video
p90x3: Eccentric Lower
Treadmill: 10% Incline, 8.5 mph (7 minutes per mile)
SparkPeople 10-Minute Cardio Kickboxing Workout Video (Coach Nicole)
Treadmill: 5% Incline, 4 mph (15 minutes per mile)
p90x: Legs and Back
SparkPeople 28 Day Bootcamp (Boot Camp) DVD: 12-Minute Cardio Burst Workout
Cycling: BMX/mountain biking
Treadmill: 5% Incline, 4.6 km/h (13 minutes per km)
Treadmill: 10% Incline, 6.6 km/h (9 minutes per km)
Wii Fit Advanced Step
Jumping Jacks - vigorous
Treadmill: 5 mph (12 minutes per mile)
p90x3: Pilates X
p90x2: P.A.P. Upper
Calisthenics: moderate
p90x3: CVX
Treadmill: 15% Incline, 20 km/h (3 minutes per km)
Stationary, exercise or recumbent bike: vigorous (> 15 mph)
p90x: Shoulders and Arms
Treadmill: 15% Incline, 8.5 km/h (7 minutes per km)
Indoor cycling (including Spinning, group cycling, RPM)
Treadmill: 5% Incline, 7.5 km/h (8 minutes per km)
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