Workouts: Sports and Leisure Activities:
1. Deadlift – ONE SET – 20 -45 sec!!!
- Biking: 23 minutes of casual cycling
- Cardio dance class: 15 minutes
- Elliptical: 8 minutes
- Jumping rope: 9 minutes at a moderate intensity
- Lifting weights, vigorously: 15 minutes
- Pilates: 24 minutes
- Rowing machine: 13 minutes
- Running stairs: 6 minutes
- Running: 9 minutes of running at a 6 mph pace
- Swimming: 15 minutes moderate intensity
- Walking stairs: 11 minutes
- Walking: 20 minutes of walking at a 3 mph pace
- Water aerobics: 23 minutes
- Yoga: 20 minutes
- Zumba: 11 minutes
- Basketball: 20 minutes
- Bowling: 30 minutes
- Dancing around living room: 20 minutes
- Darts: 35 minutes
- Golfing, carrying clubs: 15 minutes
- Ice skating, moderate: 18 minutes
- Kickball: 13 minutes
- Mini golf or driving range: 30 minutes
- Playing catch with a football: 35 minutes
- Playing Frisbee: 30 minutes
- Playing soccer, casual: 13 minutes
- Skiing, downhill: 10 minutes
- Softball or baseball: 18 minutes
- Tennis (doubles): 21 minutes
- Tennis (singles): 15 minutes
- Treading water, moderate effort: 23 minutes
- Volleyball, recreational: 26 minutes
- Water skiing: 15 minutes
Around the House:
- Mowing the lawn: 20 minutes
- Painting house: 18 minutes
- Raking leaves: 23 minutes
- Shovelling snow: 15 minutes
- Washing the car: 20 minutes
- Weeding the garden: 18 minutes
Everyday Activities:
- Carrying an infant: 24 minutes
- Cleaning, moderate effort: 26 minutes 43. Cooking: 34 minutes
- Doing dishes: 40 minutes
- Mopping the floor: 20 minutes
- Playing with children: 23 minutes
- Pushing a stroller: 35 minutes
- Rearranging furniture: 14 minutes
- Shopping: 38 minutes
- Sweeping: 23 minutes
- Walking the dog, 26 minutes