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Exercise Routine 1 — Done in 30 minutes!


If you find that you have spare pockets of time during the day, why not use it to add to your calorie output? While you may not burn 500 calories in just 30 minutes, doing two or more 30-minute exercises over the course of a day is a great way to add to your total calorie output. Try waking up 30 minutes earlier for a quick jog; at a moderate pace it can be a great way to start your day and you can also burn up to 235 calories.

As you get fitter, challenge yourself by increasing the pace that you run at; the faster you are, the more calories you burn. You may even change it by running up a slope or including some interval training and adding sprints intermittently. 30-minute exercises can be easily weaved into lunch breaks or even right before a dinner appointment. To burn up to 500 calories a day, you’ll only need to squeeze in two of such 30-minute activities.

Related: Will Running Solve My Pot Belly Problem?

Exercise Routine 2 — Done in 45 minutes!


Rock climbing for 45 minutes can help you burn approximately 400 calories and swimming at a vigorous pace (breaststroke) for the same amount of time burns about 500 calories. The health benefits of both activities include strengthening and toning of muscles, increasing flexibility and mental strength, as well as reducing stress.

Exercise Routine 3 — Done in 60 minutes!

Why not make fitness a family goal? With an hour to spare, you can gather your entire family to take part in the Active Family Programme. There are a variety of activities held across different locations all over the island to make fitness fun for the family. 

The Active Family programme consists of many fun and exciting games such as Frisbee, Archery, and Treasure Hunts that are unlike run-of-the-mill exercises. These games can help you and your loved ones bond and burn between 200–600 calories each, depending on how much you exert yourselves.

Related: 3 Trails To Hit This Weekend For A Dose Of Fitness And Heritage

All calorie burn calculations are based on average Singaporean's weight of 64kg

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