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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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