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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