Moving more doesn’t have to mean traditional exercise. You can do the 2 and burn calories in your own way. Playing with your kids, working in the garden or dancing around the office all can burn calories.
The number of calories you burn is based on several factors, including your weight. The chart below is just a sample of how many calories a 150-pound person would burn during one hour of the activity listed.
| Activity | Calories Burned per Hour |
| Bicycling, general | 573 |
| Dancing, ballroom fast (line dancing, etc.) | 322 |
| Aerobics, general | 465 |
| Fishing, general | 215 |
| Mopping or vacuuming | 250 |
| Playing with Child(ren), standing, light activity | 200 |
| Carrying Small Children | 215 |
| Mowing Lawn, walking | 394 |
| Raking Lawn | 308 |
| Gardening, general | 286 |
| Jogging, general | 501 |
| Running, 5 mph (12 min/mile) | 573 |
| Basketball, general | 430 |
| Golf, general | 322 |
| Horseback Riding, general | 286 |
| Skateboarding | 358 |
| Tennis, general | 501 |
| Walking, 3 mph, moderate pace | 236 |
Source: Medicine and Science in Sports and Exercise, 2000
If you are a registered 2 Step user, you can find out exactly how many calories you would burn and see a more complete list of activities.