The Average Steps per Minute for Different Exercises

Pedometer Step Equivalents for Elliptical, Biking & Other Activities

Cycling and Running
Simon Potter/Cultura/Getty

If you forgot to wear your pedometer or if you want to give yourself pedometer step credit for a wider range of activities, use this chart. It compares the calories burned in one minute of the listed activity with the calories you would burn walking for one minute at 3.0 miles per hour.

In some cases, the activity will register steps on a pedometer or fitness band.

But this chart gives you more steps per minute because it is a higher intensity exercise, burning more calories per minute than walking.

Average Pedometer Steps for a Mile of Walking or Running

Here are some quick rules of thumb for steps per mile for walking and running, as measured by researchers:

  • 1 mile = 2000 average steps for walking
  • 1 mile = 2000 average steps for jogging at a pace of 12 minutes per mile.
  • 1 mile = 1700 steps for running at 10 minutes per mile pace.
  • 1 mile = 1500 steps for running at 8 minutes per mile pace.
  • 1 block = 200 average walking steps

Elliptical Trainer Step Equivalents

Is doing a mile on an elliptical the same as walking a mile? It is difficult to give accurate step equivalents for using an elliptical trainer due to the wide variation in the calories burned by different people using the same settings. A study found that the calorie burn was overestimated by most elliptical machines.

To estimate your appropriate number of step equivalents when using an elliptical:

  • First, use a treadmill and take your pulse at different speeds, walking and running. Spend 5 minutes at a given speed before taking your pulse.
  • Using the elliptical, take your pulse after five minutes.
  • Now find the walking or running speed at which you had the same pulse. Use the walking speed chart to estimate how many step equivalents to award yourself.

    Step Equivalents by Minutes of Activity

    Activity

    1 min.

    15 min.

    30 min.

    45 min.

    60 min.

    Walking 3 miles per hour

    100

    1500

    3000

    4500

    6000

    Walking 3.5 miles per hour

    115

    1725

    3450

    5175

    6900

    Walking 4 miles per hour

    152

    2280

    4560

    6840

    9120

    Walking 5 miles per hour

    242

    3630

    7260

    10890

    14520

    Racewalking

    197

    2955

    5910

    8865

    11820

    Running 5 mph (12 min/mi)

    242

    3630

    7260

    10890

    14520

    Running 6 mph (10 min/mi)

    303

    4545

    9090

    13635

    18180

    Running 7 mph (8.5 min/mi)

    348

    5220

    10440

    15660

    20880

    Running 8 mph (7.5 min/mi)

    409

    6135

    12270

    18405

    24540

    Other Activity to Steps Per Minute Equivalents

    These equivalents are based on the calories expended. You would burn the same number of calories in a minute of this activity as with taking this number of walking steps.

    Step Equivalents by Minutes of Activity

    Activity

    1 min.

    15 min.

    30 min.

    45 min.

    60 min.

    Walking 3 mph

    100

    1500

    3000

    4500

    6000

    Walking slow (under 2 mph)

    61

    915

    1830

    2745

    3660

    Walking slow (2 mph)

    67

    1005

    2010

    3015

    4020

    Walking 3.5 miles per hour

    115

    1725

    3450

    5175

    6900

    Walking 4 miles per hour

    152

    2280

    4560

    6840

    9120

    Walking 5 miles per hour

    242

    3630

    7260

    10890

    14520

    Racewalking

    197

    2955

    5910

    8865

    11820

    Aerobic dance

    197

    2955

    5910

    8865

    11820

    Backpacking

    212

    3180

    6360

    9540

    12720

    Badminton

    136

    2040

    4080

    6120

    8160

    Ballroom dancing fast

    167

    2505

    5010

    7515

    10020

    Ballroom dancing slow

    91

    1365

    2730

    4095

    5460

    Basketball (shooting baskets)

    136

    2040

    4080

    6120

    8160

    Basketball game

    242

    3630

    7260

    10890

    14520

    Bicycling

    242

    3630

    7260

    10890

    14520

    Bicycling fast

    364

    5460

    10920

    16380

    21840

    Bicycling under 10 mph

    121

    1815

    3630

    5445

    7260

    Billiards/pool

    76

    1140

    2280

    3420

    4560

    Bowling

    91

    1365

    2730

    4095

    5460

    Calistentics - vigorous

    242

    3630

    7260

    10890

    14520

    Calisthenics - light to moderate

    106

    1590

    3180

    4770

    6360

    Canoeing

    106

    1590

    3180

    4770

    6360

    Children's playground games

    136

    2040

    4080

    6120

    8160

    Circuit training

    242

    3630

    7260

    10890

    14520

    Climbing

    273

    4095

    8190

    12285

    16380

    Cooking

    61

    915

    1830

    2745

    3660

    Croquet

    76

    1140

    2280

    3420

    4560

    Elliptical Trainer - see chart at bottom*****

    Fencing

    182

    2730

    5460

    8190

    10920

    Fishing

    91

    1365

    2730

    4095

    5460

    Football

    242

    3630

    7260

    10890

    14520

    Frisbee

    91

    1365

    2730

    4095

    5460

    Gardening

    121

    1815

    3630

    5445

    7260

    Golf

    136

    2040

    4080

    6120

    8160

    Gymnastics

    121

    1815

    3630

    5445

    7260

    Handball

    364

    5460

    10920

    16380

    21840

    Health club exercise, general

    167

    2505

    5010

    7515

    10020

    Hiking

    182

    2730

    5460

    8190

    10920

    Hiking - orienteering

    273

    4095

    8190

    12285

    16380

    Hockey

    242

    3630

    7260

    10890

    14520

    Home/auto repair and shop tasks

    91

    1365

    2730

    4095

    5460

    Horseback riding

    121

    1815

    3630

    5445

    7260

    House cleaning

    91

    1365

    2730

    4095

    5460

    Hunting

    152

    2280

    4560

    6840

    9120

    Ice Skating

    212

    3180

    6360

    9540

    12720

    Inline skating

    364

    5460

    10920

    16380

    21840

    Jazzercise

    182

    2730

    5460

    8190

    10920

    Jogging

    212

    3180

    6360

    9540

    12720

    Jogging on mini-trampoline

    136

    2040

    4080

    6120

    8160

    Jump rope

    303

    4545

    9090

    13635

    18180

    Kayaking

    152

    2280

    4560

    6840

    9120

    Kickball

    212

    3180

    6360

    9540

    12720

    Lacrosse

    242

    3630

    7260

    10890

    14520

    Lawn bowling, shuffleboard

    91

    1365

    2730

    4095

    5460

    Lawn mowing - power mower

    152

    2280

    4560

    6840

    9120

    Martial arts

    303

    4545

    9090

    13635

    18180

    Minature golf

    91

    1365

    2730

    4095

    5460

    Punching bag

    182

    2730

    5460

    8190

    10920

    Raking lawn and leaves

    121

    1815

    3630

    5445

    7260

    Raquetball

    212

    3180

    6360

    9540

    12720

    Roller skating

    212

    3180

    6360

    9540

    12720

    Rowing machine

    212

    3180

    6360

    9540

    12720

    Rowing machine, vigorous

    258

    3870

    7740

    11610

    15480

    Rugby

    303

    4545

    9090

    13635

    18180

    Running 5 mph (12 min/mi)

    242

    3630

    7260

    10890

    14520

    Running 6 mph (10 min/mi)

    303

    4545

    9090

    13635

    18180

    Running 7 mph (8.5 min/mi)

    348

    5220

    10440

    15660

    20880

    Running 8 mph (7.5 min/mi)

    409

    6135

    12270

    18405

    24540

    Sailing, boat and board, windsurfing

    91

    1365

    2730

    4095

    5460

    Scuba diving

    212

    3180

    6360

    9540

    12720

    Shopping

    70

    1050

    2100

    3150

    4200

    Sitting

    30

    450

    900

    1350

    1800

    Skateboarding

    152

    2280

    4560

    6840

    9120

    Ski machine

    212

    3180

    6360

    9540

    12720

    Skiing cross country

    242

    3630

    7260

    10890

    14520

    Skiing downhill

    182

    2730

    5460

    8190

    10920

    Skimobiling

    212

    3180

    6360

    9540

    12720

    Sledding

    212

    3180

    6360

    9540

    12720

    Snorkeling

    152

    2280

    4560

    6840

    9120

    Snowmobiling

    106

    1590

    3180

    4770

    6360

    Soccer

    212

    3180

    6360

    9540

    12720

    Softball

    152

    2280

    4560

    6840

    9120

    Square dancing

    136

    2040

    4080

    6120

    8160

    Squash

    364

    5460

    10920

    16380

    21840

    Stairmaster

    273

    4095

    8190

    12285

    16380

    Stationary bicycling (moderate effort)

    212

    3180

    6360

    9540

    12720

    Stationary bicycling (vigorous effort)

    318

    4770

    9540

    14310

    19080

    Step aerobics

    273

    4095

    8190

    12285

    16380

    Stretching, yoga

    76

    1140

    2280

    3420

    4560

    Surfing

    91

    1365

    2730

    4095

    5460

    Swimming laps - mod.

    212

    3180

    6360

    9540

    12720

    Swimming laps - vigorous

    303

    4545

    9090

    13635

    18180

    Swimming leisurely

    182

    2730

    5460

    8190

    10920

    Table tennis

    121

    1815

    3630

    5445

    7260

    Tai chi

    121

    1815

    3630

    5445

    7260

    Tennis

    212

    3180

    6360

    9540

    12720

    Volleyball

    121

    1815

    3630

    5445

    7260

    Water aerobics

    121

    1815

    3630

    5445

    7260

    Water aerobics

    121

    1815

    3630

    5445

    7260

    Water jogging

    242

    3630

    7260

    10890

    14520

    Water polo

    303

    4545

    9090

    13635

    18180

    Waterskiing

    182

    2730

    5460

    8190

    10920

    Weight lifting, moderate effort

    121

    1815

    3630

    5445

    7260

    Weight lifting, vigorous effort

    182

    2730

    5460

    8190

    10920

    Wrestling

    182

    2730

    5460

    8190

    10920

    Yoga

    76

    1140

    2280

    3420

    4560

    View Article Sources