Challenge in Motion Activity Conversion Chart

Our comprehensive Exercise Time to Mileage Conversion Chart is an invaluable tool for accurately tracking your progress and setting realistic goals. Whether you're a seasoned athlete or a beginner embarking on your fitness journey, our user-friendly chart seamlessly converts the time spent on various exercises into equivalent mileage. This essential resource supports a wide range of activities, making it perfect for anyone looking to enhance their virtual challenge experience. Dive into our detailed guide and transform the way you measure your workout achievements!

**STEPS TO MILES CONVERSION**
10,000 steps = 5 miles	One Step Equals = 0.0005 miles	km per mile = 1.60934

Physical Activity	Miles/min	Miles/10 min	km/min	km/10 min
Aerobics (low intensity)	0.06	0.64	0.10	1.02
Aerobics (high intensity)	0.09	0.91	0.15	1.46
Badminton	0.07	0.66	0.12	1.23
Ballet Dancing	0.06	0.60	0.10	0.97
Baseball	0.07	0.65	0.10	1.05
Basketball	0.07	0.65	0.10	1.05
Bicycling (easy - 8.7mi/hr or 14km/h)	0.14	1.40	0.23	2.25
Bicycling (moderate - 15/mi/h or 24km/h)	0.25	2.50	0.40	4.02
Bicycling (vigorous - 20mi/h or 32km/h)	0.33	3.30	0.53	5.31
Bowling	0.04	0.36	0.06	0.57
Boxing	0.11	1.11	0.18	1.79
Calisthenics	0.05	0.53	0.09	0.85
Canoeing	0.05	0.46	0.07	0.73
Cheerleading	0.05	0.50	0.08	0.80
Circuit Training (squats, lunges, pushups, burpees, situps, etc)	0.10	1.00	0.16	1.60
Climbing (indoor/outdoor)	0.14	1.35	0.22	2.17
Croquet	0.04	0.38	0.06	0.61
CrossFit	0.13	1.25	0.20	2.01
Dancing	0.05	0.55	0.09	0.88
Elliptical Trainer	0.10	1.02	0.16	1.63
Fencing	0.09	0.91	0.15	1.46
Fishing	0.05	0.46	0.07	0.73
Football/Soccer	0.10	1.00	0.16	1.60
Gardening/Yard Work	0.04	0.40	0.06	0.64
Golf (carrying clubs)	0.05	0.55	0.09	0.88
Grocery Shopping	0.03	0.34	0.05	0.54
Gymnastics	0.06	0.61	0.10	0.97
Handball	0.17	1.74	0.28	2.80
HIIT	0.13	1.25	0.20	2.01
Hiking/Orienteering	0.12	1.16	0.19	1.87
Hocky (field or ice)	0.12	1.20	0.19	1.87
Horseback Riding	0.05	0.45	0.07	0.72
Housework	0.04	0.36	0.06	0.58
Ice Skating	0.04	0.42	0.07	0.68
In-Line Skating/Rollerblading	0.10	0.95	0.15	1.53
Jumping Rope (skipping - fast)	0.15	1.50	0.24	2.41
Jumping Rope (skipping - moderate)	0.13	1.25	0.20	2.01
Kayaking	0.08	0.76	0.12	1.22
Kickboxing /MMA	0.15	1.45	0.23	2.33
Lacrosse	0.12	1.21	0.19	1.95
Martial Arts	0.12	1.18	0.19	1.90
Mowing Lawn	0.06	0.60	0.10	0.97
Pilates	0.05	0.46	0.07	0.73
Punching Bag	0.09	0.90	0.14	1.45
Raking Lawn/Leaves	0.06	0.61	0.10	0.97
Racquetball	0.09	0.91	0.15	1.46
Rowing	0.07	0.74	0.12	1.18
Rowing Machine	0.11	1.06	0.17	1.71
Rugby	0.15	1.52	0.24	2.44
Running (12min/mi = 7min/km	0.09	0.89	0.14	1.43
Running (10min/mi = 5.35min/km	0.11	1.11	0.18	1.79
Running (8min/mi = 4.28min/km	0.14	1.39	0.22	2.24
Sailing (boat and board)	0.05	0.46	0.07	0.73
Shoveling Snow	0.07	0.73	0.12	1.17
Skateboarding	0.05	0.51	0.08	0.82
Skiing (light - moderate)	0.05	0.55	0.09	0.88
Skiing (cross country)	0.06	0.57	0.09	0.92
Sledding	0.08	0.79	0.13	1.27
Snowboarding/Snowshoeing	0.09	0.91	0.15	1.46
Snowmobiling	0.05	0.53	0.09	0.85
Softball	0.08	0.76	0.12	1.22
Spinning	0.10	1.00	0.16	1.61
Squash	0.17	1.74	0.28	2.80
Stair Climbing (machine)	0.10	1.00	0.16	1.61
Stair Climing (down stairs)	0.04	0.36	0.06	0.57
Stair Climbing (up stairs)	0.09	0.91	0.15	1.46
Sufing	0.05	0.46	0.07	0.73
Swimming (butterfly)	0.14	1.36	0.22	2.19
Swimming (freestyle/breaststroke)	0.09	0.91	0.15	1.46
Swimming (treading/leisure)	0.06	0.58	0.09	0.93
Table Tennis	0.06	0.60	0.10	0.97
Tae Bo	0.13	1.25	0.20	2.01
Tai Chi	0.02	0.20	0.03	0.32
Tennis	0.10	1.00	0.16	1.61
Trampoline	0.05	0.45	0.07	0.72
Volleyball	0.05	0.46	0.07	0.73
Walking (stroll)	0.03	0.31	0.05	0.49
Walking (average)	0.04	0.42	0.07	0.68
Walking (power)	0.08	0.78	0.13	1.26
Washing Car	0.04	0.36	0.06	0.57
Water Aerobics	0.06	0.58	0.09	0.93
Water Polo	0.15	1.52	0.24	2.44
Water Skiing	0.07	0.73	0.12	1.17
Weight Lifting (light)	0.03	0.34	0.05	0.54
Weight Lifting (heavy)	0.09	0.87	0.14	1.40
Wrestling	0.07	0.73	0.12	1.17
Yoga	0.02	0.23	0.04	0.36