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Real Life Nutrition Questions Answered

Real Life Fitness Questions Answered

Emma Brown

Janet Aylott

Kelly Marshall
Fitness Consultant


How can I burn the 200 calories a day?

Hi, I need some inspiration as to how to burn 200 cals a day. currenly on 1400 cals and 269 ex for a 2lb loss. Not doing anything significant at the moment and only getting a 1lb loss. I have a pedometer daily I'm around 1400 normal. enjoy 30 day shred. dreading 200 ex cals a day, how am I going to do it?! x


Our expert says...


The key to burning that 200 calories a day is simply to choose activities that you are going to enjoy doing. It doesn't have to be structured exercise  for the calorie burning target but obviously the higher the intensity (in terms of raising your heart rate) the more fitness benefits achieved.

Here are some ideas to consider, see what may fit/work within your lifestyle demands:

  • 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 trampette for approx 35 minutes
  • Housework (vacuuming included) for 50 minutes
  • Giving a loved one a good massage for 45-50 minutes
  • Outdoors 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 General:

  • 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 P
  • laying 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

Hope this helps, Kelly

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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