Crosstraining calorie comparison. (The Crosstraining Report).

You can now be rest assured that running is among the most efficient calorie-burning activities in which you can engage. And if you regularly run eight-minute miles, you can pat yourself on the back for topping the list. The following is based on a 180-lb. person performing 30 minutes of the activity, sorted from most calories burned to least. Keep in mind your skill level and performance intensity for a given endeavor will influence the number, as will your overall fitness level. These figures are approximate:

Running, 8:00/mile            400 calories
Handball                      384 calories
Running, 9:00/mile            352 calories
Rock Climbing                 352 calories
Stationary Biking (vigorous)  336 calories
Running, 10:00/mile           320 calories
Jumping Rope (moderate)       320 calories
Martial Arts                  320 calories
Racquetball (competitive)     320 calories
Touch Football                256 calories
Basketball                    256 calories
Field Hockey                  256 calories
Ski Machine                   224 calories
Stationary Biking (moderate)  224 calories
Swimming Laps (moderate)      224 calories
Dancing                       208 calories
Hiking                        192 calories
Walking, 15:00/mile           160 calories
Computer Work                  48 calories
Reading (sitting)              42 calories
Watching TV                    32 calories
Sleeping                       29 calories

The Compendium of Physical Activities Tracking Guide by Ainsworth et
al., 2000, http://prevention.sph.sc.edu/ Tools/Compendium_tracking.pdf;
ACSM's Guidelines for Exercise Testing and Prescription by Lippincott,
Williams and Wilkins, 6th ed., American College of Sports Medicine,
Philadelphia, PA, 2000)