RIO Fitness Chicago® Exercise & Nutrition Blog

RIO Fitness Chicago® Tip:

Are you so busy because of the holidays/work/school/life that you have no time for exercise? Here's two lists of high/low intensity exercises that you can get done in just 30mins a day (and how many calories they'll burn).

HIGH
aerobics: low impact 170
aerobics: high impact 238
elliptical trainer: general 213
calisthenics: vigorous, jumping jacks, push-ups, sit-ups, pullups 272
weight lifting: light/moderate 108
weight lifting: vigorous 207
running: 6.7 mph (9 min/mile) 374
walk: 4 mph (15 min/mi) 170
stretching: mild, hatha yoga 85
ice skating: moderate intensity 238
sledding, toboggan, bobsled 238
skiing/snowboarding: downhill, moderate effort 204
operating a snow blower: walking 153
shoveling snow: by hand 238
vacuuming 119
cleaning house: general, light 87
decorating Christmas tree 85
food shopping: with cart 78
christmas shopping 78
playing w/kids: moderate effort 153
baking and food preparation 136
Unloading car 102

LOW
reading: sitting 44
standing in line: light, holding items 68
sitting, watching TV 34
writing Christmas cards 61
wrapping gifts 51
socializing, standing 61
playing cards 51

Stop making excuses! Take 30mins a day to do these activities, so you avoid the holiday season weight gain.