How hard are you really working?


There are many types of cardio workouts out there. How do you know which ones actually work? Knowing the intensity of your workout will help you know if you are working hard enough to get the results you want.


A way to measure the intensity is by using a measuring system called MET's or (Metabolic Equivalent of Task). All activities have been assigned a number based on how much energy is expended during the activity. The graph below breaks down different activities by Light, Moderate and Vigorous. 


As a general rule, 4–6 METs is considered moderate intensity; 7-10 METs is considered vigorous activity. A good goal is doing at least 30–45 minutes of moderately intense activity 3-5 days per week.                         

Physical Activity MET
Light Intensity Activities < 3
sleeping 0.9
watching television 1.0
writing, desk work, typing 1.8
walking, 1.7 mph (2.7 km/h), level ground, strolling, very slow 2.3
walking, 2.5 mph (4 km/h) 2.9
Moderate Intensity Activities

3 to 6

bicycling, stationary, 50 watts, very light effort 3.0
walking 3.0 mph (4.8 km/h) 3.3
calisthenics, home exercise, light or moderate effort, general 3.5
walking 3.4 mph (5.5 km/h) 3.6
bicycling, <10 mph (16 km/h), leisure, to work or for pleasure 4.0
bicycling, stationary, 100 watts, light effort 5.5
Vigorous Intensity Activities > 6
jogging, general 7.0
calisthenics (e.g. pushups, situps, pullups,jumping jacks), heavy, vigorous effort 8.0
running jogging, in place 8.0
rope jumping 10.0