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Did you know that you'll need to walk for at least 100 minutes to clock 10,000 steps a day?
Did you know that you’ll need to walk for at least 100 minutes to clock 10,000 steps a day? Clocking 10,000 steps a day also means you burn approximately 500 calories. Have you ever wondered what else you can do to burn the same amount of calories within a shorter period of time? What happens if you’ve only hit 3,000 steps and don’t have enough time to complete the remaining 7,000? What about if you’ve already hit 8,000 steps and can’t seem to reach 10,000?
Don’t fret! Instead of trying to hit 10,000 steps a day by walking, here are some exercise routines that can help you burn just as many calories when you’re pressed for time!
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.
If you enjoy running, try out
i-Run — a free initiative conducted by the Health Promotion Board. i-Run holds weekly running sessions, running clinics on techniques and injury prevention that are led by professional trainers. A 30-minute run at i-Run is approximately 5 km and can help you burn 319 calories.
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High-difficulty 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.
Types of Physical Activites
Why not make fitness a family goal? With an hour to spare, you can gather your entire family to take part in the
HPB-ActiveSG Active Family Programme. There are a variety of activities held across different locations all over the island to make fitness fun for the family. Each participant also gets a free goodie bag worth $20 (while stocks last).
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.
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Find walking a little dull? Why not try Zumba? 75 minutes of Zumba can burn as much as 400–500 calories. It’s a fun workout and it utilises a great deal of energy and even provides some toning benefits. There are several fitness initiatives such as Sunrise in the City, Sundays @ the Park, and Fitness @ Work, that organise such aerobic workout sessions regularly. They offer a multitude of activities such as aerobic-dance workouts, Zumba, body combat and more.
Alternatively, 75 minutes of sports such as soccer or tennis can also burn more than 500 calories, so ask a few of your friends out and enjoy a game of sports together.
Dance Your Way To Health
Why not mix and match a few activities such as circuit training, swimming and cycling? Done in a span of 90 minutes, you can easily burn up to 600 – 800 calories. At moderate effort, a 30-minute session of circuit training nets you a 145-calorie burn, swimming laps for another 30 minutes burns an extra 200 calories, and cycling at a moderate pace burns another 252 calories.
There are plenty of other exercises you can do within 90 minutes that can add to your total calorie output. Why not take part in the Men’s Bootcamp and Circuit Training hosted by
Sundays @ the Park? The workout consists of traditional callisthenic and body weight exercises, as well as interval, strength, and resistance training.
If you prefer dancing, try out Masala Bhangra Workout or Bokwa Tone and Core; both are high-energy cardio dance workouts that are suitable for all ages and fitness levels. Mixing and matching these activities can easily net you a 500-calorie burn or more.
All calorie burn calculations are based on average Singaporean's weight of 64kg
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This article was last reviewed on
Tuesday, October 16, 2018
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Follow the step-by-step instructions below to complete the 7 easy exercises. Do them at least twice a week to keep active and healthy.
Watch our video demonstration and learn these easy exercises that can help you get moving wherever you are.
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Ministry of Health Singapore. All Rights Reserved.