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The 200 Calorie Exercise Solution

By Kelly Marshall BSc (Hons),Dip PT, NASM, SFS, IFS

Nutracheck sets you a minimum target of an extra 200 calories to burn off each day.

Want an idea of what 200 calories can equate to in terms of physical activity or exercise? Below are some suggestions:

At home

Dancing to your favourite music for 30-35 minutes

Workout DVD (Davina's Power of 3 /Vicky Entistles WOW) for 35 mins

Nintendo Wii - playing continuously on a (tennis or boxing options) for 50 minutes

Skipping with a rope moderately (70 jumps per minute) for 22 minutes

Skipping with a rope energetically (125 jumps per minute) for 18 minutes

Painting (rollering energetically!) for 30-35 minutes

Moving or carrying boxes for approx 25 minutes

Washing & waxing a car for 55-60 minutes

Digging the garden for 30 minutes

General gardening for 45-50 minutes

Using a twist disc (abdominal rotation trainer) for 25 minutes

Using a lateral thigh trainer for 38-40 minutes

Using a mini tampette for approx 35 minutes

Housework (vacuuming included) for 50 minutes

Giving a loved one a good massage for 45-50 minutes


Cycling at a moderate speed of 7.5mph for 35 minutes

Brisk walking (speed of 5mph) for 40 minutes

Moderate walking (pace of 4mph) for approx 50 minutes

Hiking cross-country for 25 minutes

Horse riding for 35-40 minutes

At the gym


Resistance training for approx 30 minutes

Swimming lengths for 25 minutes

Jogging for approx 30 minutes

Social badminton for 35 minutes

Playing or practising squash for 20-25 minutes

Playing softball or baseball for approx 30 minutes

Playing competitive volleyball for 35 minutes

Doing karate for 30 minutes

Using a punch bag for 25-30 minutes


20 minutes of a spinning class

20 minutes of a Body Combat class

20 minutes of a Tae Bo class

30 minutes of low impact aerobics

35 minutes of water aerobics

Please note: figures given are approximate. The exact number of calories burned depends on your body weight, age, fitness level and intensity at which you are working. For a more accurate measurement, enter the duration of the activity into your Nutracheck Exercise Diary as this calculation is based on your personal body weight. Or wear a heart rate monitor watch that measures calories burned.

You are advised to seek medical advice before making any changes to your diet or lifestyle with an aim of weight loss. This website and the content provided should not be used by persons under 18, by pregnant or nursing women, or individuals with any type of health condition, except under the direct supervision of a qualified medical professional. The information contained in these articles, and elsewhere on this website, is provided for educational and entertainment purposes only, and is not intended to replace, and does not constitute legal, professional, medical or healthcare advice or diagnosis and may not be used for such purposes. Continue...

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