Jumping rope (70 jumps per minute). b) Do two jump rope reps, then stop. I can assure you that I feel ten times worse after running 5. In a study conducted by Science Daily, jumping rope “can achieve a ‘burn rate’ of up to 1300 calories per hour of vigorous activity, with about 0. 30 seconds on. Each jump consumes 0. Jumping rope, which is a more vigorous activity, has a MET value of 12. On average, a person burns between 85 and 140 calories per mile, or between 280 and 520 calories per 30 minutes of running. divided by the MET level of the activity equals the minutes needed to expend 150 kcal. Physical Activity Physical Activity. 5–25. The number of knots in the rope that were counted in 30 seconds, then, was equal to the speed of the ship in nautical miles per hour. Alongside this, it's a great way to burn extra calories and build up your conditioning. The Final Verdict On Jump Rope vs. How to Count Your Jump Rope Reps by Crossrope. “Jumping rope is great. The number of calories you burn depends on your weight and the intensity of your skipping. Activities and exercises include walking (casual, race, and everything in between), swimming, jogging, yoga, and many more. To find the radius from the diameter, you only have to divide by two: r=d/2 r = d/2. Sumo. As a general rule of thumb jumping rope at a slow pace (80-120 turns per minute) is about equal to running a 10-minute mile Jumping rope at a moderate pace (120-150 turns per minute) is equal to running an 8-minute mile. Below you will find out more about how to burn 100 calories including: Climb stairs for 10 minutes. 0 Rope skipping, fast 12. But if you have an injury or prefer other forms of cardio, other. If you live near a hill (it doesn't have to be terribly steep; any incline works), walk or jog to it to warm up. running is about the same when you compare a quick jump rope pace with a run that clocks in at 8. Most people will burn 70-100 calories jumping rope 500 times. 10 minutes of jumping rope is equivalent to running a mile in 8 minutes. Repeat for a total of three rounds. Why should I replace running with jump rope?Spread the love. According to research, jumping rope at a moderate pace roughly equivocates to running an eight-minute-mile. To improve your physical fitness, spend at least five minutes each day jumping rope. Running, 10 minute mile 222 Running, 12 minute mile 178 Scuba diving 212 Shoveling snow 133 Skiing, cross-country 200How many jump ropes are equal to one mile? A half-hour of slow, low-intensity jump rope burns the same amount of calories as a 12-minute mile run at five miles per hour. To get started, warm up with some light jumping or jogging in place for 5 minutes. 12 - minute mile 178 Bicycling, vigorous pace 200 Running, 10 - minute mile 222 Billiards/pool 76 Running, 8 - minute mile 278 Bowling 71 Sailing, boat and board 91. 0 Skiing cross country, slow 7. Multiply this number by the number of minutes in that activity to equal total calories burned. Rope skipping exercise can burn up to 15 to 20 calories every minute. Jumping rope will burn the same calories per minute as running an eight-minute mile, Sklaver says. 5 Min Jump Rope Workout for BeginnersYou may not have 30 minutes for a full workout, but everyone can find 5 extra minutes in their day! So, what are you wai. Boxers can hit 300 miles per hour if they jump rope in a minute. 2 mph = 30 minutes per mile. Seriously. How many burpees equals a mile? A minute of jumping rope is equivalent to running a mile in seven minutes. Then begin your set by jumping rope for 30 seconds. 77 0. 720 calories (at 120 to 140 turns per minute). Burpees. Pushups - 20 seconds ; Rest for 10 seconds ; Double Leg Hops. a 10-minute jump-rope workout at 120 RPMs is roughly equivalent to jogging for eight minutes. You'd spend about an hour and a half jumping rope! It’s recommended to do at least 10 minutes of warm-up and cool-down for every 30 minutes of intense aerobic activity. 1 mile = 1,400 steps running at 8 minutes per mile. Sprint up it for 20 seconds. Don’t worry. A half-hour of slow, low-intensity jump rope burns the same amount of calories as a 12-minute mile run at five miles per hour. In 2018, researchers tested leg strength in 10 to 12-year-old boys after adding 10 weeks of jump rope training three times per week, as shared in the Universal. This can be broken. Swing both hands to the right (on one) Swing both hands to the left (one two) Keep the left hand on the left side bring the right hand to the right side, open the rope and jump over it (on three. Or try this variation: 60 seconds of burpees with. Rope jumping is a vigorous and demanding exercise. If you weigh 200 pounds, you can lose more than 3 pounds a month. Repeat. 4 mph = 15 minutes per mile. JUMP ROPE SKILLS. The more fit you are, the more rounds of this workout you can do; pick a level from Beginner to Champion: Beginner Level: 4 rounds. 1500 jumps according to the Apple Watch fitness app = 1 mile. YaoYao app. 1 minute fast. I came across rope skipping. In turn, 100 jump ropes would only take around 50 seconds or 0. This means that you’ll have. rope jumping, slow pace, 100 skips/min, 2 foot skip, rhythm bounce8. If you can maintain that pace, and have the endurance to run long distances, then running may ultimately burn more calories since "you can run for a longer period of time than you can jump rope," she explains. Running 12 minutes per mile (5 miles per hour): 1,951 steps per mile. 23 Here are some quick rules of thumb for steps per mile for walking and running, as measured by researchers. Baker concluded that 10-minutes a day of jumping rope. A six-minute mile run, on the other hand, will take about the same amount of time. And sixty seconds in a minute. After clinching World Jump Rope Championships,. It makes a great three-minute warm up, or you can use it as part of an interval circuit. Plus, it burns more calories per minute and engages more muscles than swimming or rowing, while still qualifying as a low-impact workout. If you’re new to jumping rope, start slow. Much. Peter Nestler breaks the Guinness World Records title for the most jump rope skips in 30 seconds on one foot. Gymshark Weighted Skipping Rope. To convert your activity time from minutes to steps, simply multiply the number. 1 mph = 60 minutes per mile. How many calories does 10 minutes of jumping rope burn? Jumping rope burns around 124 calories in just 10 minutes, and a high-intensity 10-minute rope-jumping workout is the equivalent of 30 minutes of jogging. Jump rope requires lower body strength and coordination, but you can develop the skill with a little patience and consistency. Skipping for an hour can burn up to 720 calories, which is equivalent to a 6 mile run, 6 miles!. The energy consumed can be burned in less than 10 minutes, resulting in a distance of 6. 5-minute mile at 8mph199597Jumping Jacks (Intense) 122367. 7-minute mile—a Cooper Institute Aerobic Test found that 10 minutes of jumping equals a 30-minute run. ” They go on to explain that jumping rope for just 10 minutes equates to running an 8-minute mile! Plus jumping rope is less impactful on your joints, so you won’t blow out a knee or ankle like a runner might. I say it’s better because the results are off the chain (er, rope). It’s similar to a piano, but with the added benefit of working out. Two people crossing the bridge will travel at the speed of the slower person. This type of high-intensity exercise is ideal for calorie. 72/5. For the same 170-pound person from the previous example, doing jumping jacks at a vigorous intensity will burn a whopping 102 calories in 10 minutes — more than twice as much as a moderate workout. Move 1: Battle Rope Slam. 30 seconds - Long jumps - jump forward, landing with both feet, turn around, and jump back. 8/10. Neither time spent jumping nor the number of jumps is an accurate measure of your workout, you need to know both. 10 minutes of jumping rope is equivalent to running 1 mile in 8 minutes. Jumping rope is an extremely effective and efficient form of exercise in short amounts of time. How many miles is 5,000 steps. Repeat 4 times. In a minute, jumping rope can knock a boxer down to 300 horsepower. So at the end of the day, the best workout for you is the one you. /fast) 8. Convert Your Exercise Minutes Into Steps. If you can jump rope continuously and quickly enough to get up to a seven or eight out of 10, you'll have reached vigorous intensity . 09 0. For instance, jumping. minute/mile) Tae Bo 232 Running (6mph, 10 minute/mile) 290 Running (8mph, 7. "20 Minutes of rope jumping equals 1 hour of running" - perfect! I watched a few YT vids about techniques and started off. Jumping rope is a great way to get a cardio workout, strengthen. 2 km/hr) Thus, cycling tends to burn more calories for the same category of intensity during. Feet Front to Back. . So, this means you need to be rope jumping for about 8 minutes and 20 seconds just to match the calorie consumption of a mile of running. Body weight (in kg) x MET value x 0. Then, slam them down into the floor as powerfully as possible. This playground activity favorite can actually do wonders for your health. Each person paints walls with a certain speed measured in (w)alls/(m)inute. three longer jumping sessions that last between 30-45 minutes is the way to. 0 Running, 6 min/mile 16. So, for example, a person who weighs 130 pounds (or 58. That can't be true. running is about the same when you compare a quick jump rope pace with a run that clocks in at 8. This is about the same distance as running at a pace similar to a six-minute mile. 5. 3 x 3. How many steps is 20 minutes of jump rope? In 20 minutes of jump rope, you can perform around 2,000 to 2,400 jumps, which translates to a similar number of steps. Jump rope jack - 20 seconds; Rest - 10 seconds; Rest one minute. £12 at GymShark. “Jumping rope is great. When you jump rope, you have to spin it at least 80 times a minute in order to keep it taut and untangled. On average, it is. How many miles is 10 minutes of jump rope equivalent to? Ten minutes of intense jump rope can be roughly equivalent to running about 1 mile, depending on your intensity and speed. 10 seconds rest. Begin each move with your knees slightly bent, holding the rope at about hip height, and your palms facing your body. It delivers a high-impact burn rate when you do it vigorously and consistently. After only six weeks, a program consisting of 10 minutes of rope jumping per day and 30 minutes of jogging resulted in equal improvements when tested with the Harvard Step Test. 8kg) person jumping rope at 140 skips a minute will burn 587 calories in. Jumping rope is the equivalent of doing a 5. The rope can help if you’re facing a plateau or just want to change things up. That’s estimated to be 15. It is possible to gain a greater sense of fitness by jumping rope for at least five minutes every day. These workouts utilize all of the amazing benefits of jumping rope in a simple follow-along format. To lose weight, aim for at least 30 minutes of jump rope per day, combined with a balanced diet. The jumper should yell "Go!"For a quick rule of thumb, an older research study found these average steps per mile at walking and running speeds: Walking 20 minutes per mile (3 miles per hour): 2,252 steps per mile. For weight management, running and jumping rope burn roughly the same amount of calories per hour. 357 calories — 14–15. If you jump rope for 10 minutes, you’re going to burn 124 calories (on average. This can vary, of course, depending on if the coil of rope is really 100. 15 1. A fathom is six feet in length. Very few exercises burn calories like jump rope. Wind sprints. 8kg) person jumping rope at 100 skips a minute will need to jump for 27 minutes (or 2,700 skips) to burn 500 calories. How many minutes of jump rope equals running? Jumping rope burns 12 calories per minute and running at a moderate pace burns around 100 calories per mile. credit: @theboxprogramming. As you progress, aim for 10 minutes plus per session, focusing on intensity and technique. A 10-minute jump-rope workout at 120 RPMs. So, how many calories does 1000 jump rope skips burn? A 1000 jumps is equivalent to 10 minutes of jumping rope and will burn approximately 200-300 calories. The distance traveled by 1,000 jump ropes equals 6. ) for 30 minutes. More people should do. 3. Like others on our list, the Te-Rich’s rope is made from a thin plastic, so be sure to store it accordingly. 081: Raking leaves. Jump Rope: A Quick And Fun Way To Get Your Cardio! As a quick and effective cardio exercise, jumping rope skips can range between 100. Before diving into the nitty-gritty of jump rope measurements, let’s first explore the basics of distances. 5 minutes per mile. Jumping rope, moderate 244 Jumping rope, slow 178 Kayaking 152 Line dancing 139 Martial Arts 222. Slow jumping rope: 8. What is 10 minutes of jumping rope equivalent to? Each group showed an equal level of improvement. Jumping rope, moderate 244 Jumping rope, slow 178 Kayaking 152 Line dancing 139 Martial. It is possible to gain a greater sense of fitness by jumping rope for at least five minutes every day. A person running at a moderate speed will burn about a hundred calories after traveling a mile. Otherwise, a typical jump rope workout is around 20 to 30 minutes. Doing the math, this means one Jumping Jack. The HHS defines a moderate-intensity workout as hitting around a 5 or 6 on a scale of 10. If you run 400 meters in 1:30, then you need to jump rope for 1:30 minutes to have the same amount of calories burned. Most people will burn 315-580 calories in 30 minutes of jump rope. It's easily adjustable – simply set the rope length. It depends on your work ethic. If you live near a hill (it doesn't have to be terribly steep; any incline works), walk or jog to it to warm up. For weight management, running and jumping rope burn roughly the same amount of calories per hour. 7-minute mile—a Cooper Institute Aerobic Test found that. Assuming an average person can jump rope 180 times per minute or 3 times per second, 500 times per day translates to roughly 3 minutes. Now we can set up an equation: 7xw/ym = 1w/9m. 0 Running, 10 min/mile 10. com. How long of jump rope should I do to equal 1 mile? A minute of jumping rope is equivalent to running. This places jump rope on top when it comes to burning fat and losing weight. What is equivalent to a 1-mile run? The answer: about 8 minutes and 20 seconds. But if you have an injury or prefer other forms of cardio, other. 8. A 150-pound person jumping rope at a fast pace for 10 minutes will burn 136 calories and a 150-pound person running an 8:30-minute mile will burn 130 calories. Longer jump rope sessions (20-60 minutes) are great for building aerobic fitness. It is hard to accurately calculate the numbers of calories burned with jumping rope due to personal differences in body composition, weights, hormone levels, etc. Tie as many knots as needed to make the rope the right length. Since the impact of each jump or step is absorbed by both legs, jump rope may have lower risks for knee damage than running. If your body weight is higher, you burn more calories. Do the following series for 8 total rounds. When it comes to jumping rope, there is no firm rule about how long it should be. That’s about 8. Both ways use jump rope for running speed. Gradually increase the duration as your fitness level improves. This is about the same distance as running at a pace similar to a six-minute mile. Box jumps, heavy-bag work, kettlebell or dumbbell swings, weighted stair climbing or box stepping can also be used if other options are not available. 967 kg) would burn roughly 254 calories while jumping rope for 20 minutes. 7-minute mile—a Cooper Institute Aerobic Test found that 10 minutes of jumping equals a 30-minute run. Total calories burned per minute. The “feet front to back” exercise involves, as the name suggests, taking turns moving one foot in front of you and the other behind you with each rope rotation. Jumping rope can help improve your coordination, agility, and balance. Two people crossing the bridge will travel at the speed of the slower person. According to Science Daily, 10 minutes of skipping rope is about equivalent to running an 8-minute-mile. I feel like the best cardio is sprints and runs. ️SHOP OUR FAVORITE JUMP ROPES! ENTER CODE "DOTHETHING" To Save 10% ️GET THE JRD90 WEIGHT LOSS PROGRAM are 3,500 calories in one pound of fat, meaning that in order to lose 1 pound a week, a daily deficit of 500 calories is needed via either nutrition, exercise or a combination of both. As discussed above, it takes about 8 minutes and 20 seconds of rope. Each jump consumes 0. This can vary, of course, depending on if the coil of rope is really 100. The basic bounce involves jumping with both feet on the ground at a rate of one jump per rope rotation. 0 Running, 10 min/mile 10. Does 10 minutes of jump rope equal 30 minutes? Jumping rope is the equivalent of doing a 5. First, start out with the rope behind you, then: a) Do one jump rope rep then stop. Jogging/ Running 12 minutes 10 minutes 8 minutes Jump Rope 11 minutes 8 minutes 6 minutes Line Dancing 30 minutes 25 minutes 20 minutes Racquetball, handball, squash 20. Baker concluded that 10-minutes a day of jumping rope. I say it’s better because the results are off the chain (er, rope). So, this means you need to be rope jumping for about 8 minutes and 20 seconds just to match the calorie consumption of a mile of running. 1 calories consumed per jump. Jumping rope. Jump N’ Rope R3 Resistance Rope. What is 10 minutes of jumping rope equivalent to running? Ten minutes of jumping rope is equivalent to running for an eight-minute mile, which can result inHow long do I have to jump rope to equal a mile? Rope jumping is a vigorous and demanding exercise. Most people can't exercise that intensely. 1 mile = 1,600 steps running at 10 minutes per mile. With each jump, push evenly off the balls of your feet, keeping your knees. In fact, performing jump rope for just 10-minutes can give you the same benefit as an average 30-minute run, claims another study performed by Copper Institute Aerobic Test found that performing04/6You will burn calories. 5 Listed alphabetically by category of intensityTry to tie the same number of knots beneath each handle. What's more, 100 rope jumps a day is only one minute. Now we can take this and multiply the 60 times he jumps in 1 minute and multiply it by 9 to find how many times he can jump in 9 minutes. Jump rope (slow) 11 minutes Treadmill 1 mile = 1 mile Jump rope (mod. Many professional trainers, fitness experts, and professional fighters greatly recommend skipping for burning fat over any other alternative exercises like running and jogging. But in general, 10 minutes of jump rope equals approximately 30 minutes of running in terms of efficiency. Ten minutes of jumping rope is equivalent to running an eight-minute mile. Rope skipping, slow 8. 074: Jumping rope (125 jumps per minute). Jumping rope is a great way to burn calories and improve your cardiovascular health. 10 seconds rest. 7 km/h). For example, if a workout calls for a 500 meter Row, but all you have is an Air Bike, you can substitute 30 calories on the Air Bike. According to Science Daily, 10 minutes of skipping rope is about equivalent to running an 8-minute-mile. If you want to get in shape and stay healthy, jumping rope may be the solution for you. There’s a reason why Rihanna swears by her jump rope -- 10 minutes of swinging that rope can burn. a 5 minute break in the middle, that would equal 3,650 steps (25 x 146 = 3,650). 73 calories per minute. Running at a moderate pace burns about 100 calories per mile, whereas jumping rope burns 12 calories per. How many minutes of jump rope equals a mile? A minute of jumping rope is equivalent to running a mile in seven minutes. 1 calories consumed per jump. . If you’re new to jumping rope, start slow. Jumping rope may be the ultimate example. divided by the MET level of the activity equals the minutes needed to expend 150 kcal. Running 12 minutes per mile (5 miles per hour): 1,951 steps per mile. Runners count miles not steps. 4-4. A five- minute jumping rope session every day can help you improve your physical fitness. 5-minute mile, gets you close to that, burning about 482 calories in 30 minutes. Start in a quarter-squat with your knees slightly bent and your feet slightly wider than shoulder-width apart. 357 calories — 14–15. To run at a moderate pace, you can expect to burn approximately 100 calories per mile. Ten minutes of jumping rope is equivalent to running 30. Another great way rebounding can detox is by loosening up your bowels and help with. In contrast, that same person would burn about 90 calories jogging at a 12-minute mile pace. Ten minutes of jumping rope is roughly equivalent to running an 8. According to research, jumping rope at a moderate pace is equivalent to running an eight minute mile. 5 Min Jump Rope Workout for BeginnersYou may not have 30 minutes for a full workout, but everyone can find 5 extra minutes in their day! So, what are you wai. What's more, 100 rope jumps a day is only one minute. Hike for 15 minutes. You can easily burn 200 to 300 calories on an average by working out with your jump rope for 15 minutes only. A minute of jumping rope is equivalent to running a mile in seven minutes. 5-minute mile at. In terms of learning to do the activity, jumping jacks are easier. For a 155-pound person, jumping rope for 30 minutes burns approximately 372 calories, which equates to about 3 pounds of fat loss in one month. 30 Min Easy Run - 10 x 1 minute jump rope at 140 bpm w/30 second rest 50 min Tempo Run - 30 min Jump Rope HIIT from jump rope dudes youtube channel. Best Topics; Common Information; Hot Questions;. Strengthens bone density. Week 1: Basic Bounce. On the other end of the spectrum, a 220 lb person who jumps rope for the same 30-minute duration with less than 120 jumps per minute will burn 461 calories. When you run at a moderate pace for a mile, you will burn around a hundred calories, though this may change according to your body weight. Space / Portability: You don’t need a gym to jump rope, and it’s not weather dependent. If the aim is to have a healthy lifestyle, try engaging yourself in 300 minutes of moderate-intensity cycling per week. Does 5 minutes of jump rope equal 30 minutes running? Jump rope is a great aerobic exercise that can provide many of the same benefits as running, but in a shorter amount of time. Jumping rope. The “feet front to back” exercise involves, as the name suggests, taking turns moving one foot in front of you and the other behind you with each rope rotation. How many minutes of jumping jacks is equivalent to running a mile? Exercise TypeMale 88 kg (195 lbs)Male 88 kg (195 lbs)Jogging103311Running 12-minute mile at 5mph117353Running 7. 1 calories, resulting in a burn of 1,200 calories per hour. Many people were surprised to learn that 10 minutes of rope jumping was just as effective as 30 minutes of running to improve cardiovascular health. Estimating Calorie Expenditure for a 30-Minute Jump Rope Workout: To estimate the number of calories burned during a 30-minute jump rope workout, follow these steps: Determine your weight in kilograms (kg): Convert your weight in pounds (lbs) to kilograms (kg) by dividing your weight in pounds by 2. Every day 20 minutes. It can burn up to 13 calories per minute and is a great way to improve coordination and agility. 5 minute mile) 247 Running (10 minute mile) 235 Running (10. So, for example, if you weigh 160 pounds (72. In a minute, a boxer can hit 300 RPM using jumping rope. All the conversions are given to 2dp. 15 miles per hour. load) 9 minutes Jump Rope (slow) 11 minutes Jump Rope (mod. 5 minute mile) 331 Running (8 minute mile) 305. ” And you don’t even have to leave your front yard. A mile is an Imperial unit of length that measures approximately 1. Most people will burn 70-100 calories jumping rope 500 times. How many minutes of jump roping is equivalent to running? Jumping rope is the equivalent of doing a 5. A 150-pound (68kg) person jumping rope at 83 skips a minute will burn 315 calories in 30 minutes. Working your way up to 10. 1 hour = 12 miles. To lose weight, aim for at least 30 minutes of jump rope per day, combined with a balanced diet. 1 minute - Jumping jacks. This amazing record stands as a. ) 8 minutes Kickboxing/Karate 7 minutes Pilates 20 minutes Resistance Training 27. 3 mph = 20 minutes per mile. Battle Rope Pull Challenges Pull Challenge #1. How much jump rope is equivalent to running a mile? Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile. So at the end of the day, the best workout for you is the one you. Try these exercises for a 10-minute cardio blast. 30 minutes is a lot. 10 minutes of jumping rope is equivalent to a full body workout! It is a great way to get your heart rate up and get in an effective cardio workout. For example, if a workout calls for a 500 meter Row, but all you have is an Air Bike, you can substitute 30 calories on the Air Bike. Sprinting involves running full speed over terrain that may or may not be even. Rope jumping is a lot of fun. Use this conversion chart to determine the number of steps per minute. A 150-pound (68kg) person jumping rope at 83 skips a minute will burn 315 calories in 30 minutes. For example: 150 )3 METS = 50 minutes of participation. It is also great for toning your legs, arms, and core. As so: 60 x 9 = 540 jumps in 9 minutes Meaning Chen. For a 10-minute rope jumping session, you can burn 30 calories. 0 Running, 8 min/mile 12. 73 calories per minute. The two groups showed equal levels which means 10 minutes of jumping rope is equivalent to running for 30 minutes. We have something here. However, how intensely you do each exercise matters a lot. “Jumping rope… can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity. You want. 7-minute mile—a Cooper Institute Aerobic Test found that 10 minutes of. This means that it takes about 120 jumps to equal 1 minute. It’s a […]I jump rope 25 minutes a day - not with a speed rope, just a regular "skipping rope. Let's say it is xw/ym. You only need about ten feet of space, and the pace is slower. For example, 20 minutes of jump rope can burn up to 241. I usually jump for about 45 minutes which on your scale would equal 5. Workout prepHowever, you can change the intensity of your jumping jacks workout right on the spot — and that has a huge effect on your calorie burn. In fact, according to ScienceDaily, 10 minutes of jumping rope is equivalent to running a mile. What does jump rope work on your body? “Jumping rope recruits all theRead More →If you're just starting, try jumping rope every day for 2-5 minutes. On average, jumping rope for 30 minutes burns around 300 calories. Move 1: Battle Rope Slam. In a study conducted by Science Daily, jumping rope “can achieve a ‘burn rate’ of up to 1300 calories per hour of vigorous activity, with about 0. Peter completed 132 skips while skipping rope o. Rope jumping is a full-body workout that exercises the entire body and recruits more muscle groups than running. Running. To convert your activity time from minutes to steps, simply multiply the number of minutes you participated in the activity by the number indicated in the chart. ”. “Jumping rope… can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity. 6 km/hr) 250 calories — 4.