Mini Workouts
Here are a few ideas of a little extra exercise you can do to burn around 100 extra calories!*
| Exercise/Activity | Mins | Man Burns | Mins | Woman Burns |
|---|---|---|---|---|
| Walking, 3.5mph | 18 | 103kcal | 20 | 103kcal |
| Jogging | 13 | 105kcal | 15 | 106kcal |
| Cycling, moderate | 15 | 114kcal | 15 | 99kcal |
| Swimming, moderate | 12 | 114kcal | 15 | 123kcal |
| Resistance Training | 13 | 105kcal | 15 | 106kcal |
| Skipping, moderate | 10 | 108kcal | 12 | 112kcal |
| Washing Car | 25 | 101kcal | 30 | 112kcal |
| Dancing, modern, moderate | 30 | 98kcal | 35 | 109kcal |
| Ironing | 60 | 102kcal | 60 | 109kcal |
| Cricket | 20 | 105kcal | 30 | 112kcal |
| Rounders | 30 | 118kcal | 30 | 109kcal |
| Bowling | 45 | 106kcal | 45 | 106kcal |
| Tennis | 15 | 104kcal | 20 | 122kcal |
| Ping Pong | 20 | 110kcal | 25 | 118kcal |
| Walking, 3.5mph | 10 | 58kcal | 12 | 62kcal |
| + Walking, up & down stairs, vigorous | 3 | 40kcal | 3 | 34kcal |
| Total | 98kcal | 96kcal | ||
| Walking, 3.5mph | 15 | 86kcal | 18 | 87kcal |
| + Sit Ups | 5 | 22kcal | 5 | 20kcal |
| Total | 107kcal | 107kcal | ||
| Walking, 2.5mph | 10 | 76kcal | 10 | 66kcal |
| + Cycling, moderate | 10 | 35kcal | 10 | 33kcal |
| Total | 110kcal | 99kcal | ||
| Jogging | 10 | 81kcal | 12 | 85kcal |
| + Sit Ups | 5 | 22kcal | 5 | 20kcal |
| Total | 103kcal | 105kcal | ||
| Skipping, moderate | 5 | 54kcal | 5 | 47kcal |
| + Walking, up & down stair, vigorous | 2 | 27kcal | 3 | 34kcal |
| + Press Ups | 2 | 9kcal | 2 | 8kcal |
| + Sit Ups | 3 | 13kcal | 5 | 20kcal |
| Total | 103kcal | 106kcal | ||
| Gardening, mowing | 10 | 77kcal | 10 | 67kcal |
| + Gardening, weeding | 5 | 26kcal | 8 | 37kcal |
| Total | 103kcal | 104kcal | ||
| Dusting | 10 | 35kcal | 10 | 33kcal |
| + Hoovering | 10 | 35kcal | 10 | 33kcal |
| + Mopping Floor | 10 | 33kcal | 10 | 31kcal |
| Total | 103kcal | 97kcal | ||
| Srubbing Floors | 10 | 75kcal | 10 | 65kcal |
| Mopping Floors | 10 | 33kcal | 10 | 31kcal |
| Total | 108kcal | 96kcal | ||
| Cleaning Windows | 15 | 57kcal | 15 | 56kcal |
| + Washing Car | 10 | 41kcal | 15 | 53kcal |
| Total | 98kcal | 109kcal |
*The calories burned have been calculated based on an average man, 35 years old, 5’10”, weighing 14 stone, and an average woman, 35 years old, 5’5”, weighing 11½ stone, both sustaining a moderate activity level.
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Steven, 44 lost
3½ Stone with
Steven was 15st 6lb, now 11st 10lb
"Walking around town or into a pub with 30" jeans and a slim fitting t-shirt feels great!"
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