Burn Just As Many Calories Doing These Activities Without The Gym
Years ago, I read an article that listed specific activities that can burn just as many calories as going to the gym or some other form of higher intensity exercise. It is a great and healthy reminder that staying active is pretty simple when we include other things like chore-work and active hobbies. Before we get to the high calorie burning activities, I want to give a quick overview of what calories burned during general exercise are.
The following is in reference to a 60 minute period for an average bodyweight of 150-190, according to a generic google search:
Sprinting Intervals: 1,000+ calories
Circuit training: 756 calories
HIIT (High Intensity Training): 612 calories
Running: 563 – 1267 calories
Zumba: 450 – 700 calories
Cross Fit: 468 calories
Jogging: 400 – 700 calories
High-repetition weightlifting: 360 – 560 calories
Heavy weight lifting: 272 - 315 calories
If you have done any of these for your normal exercise routine, first off YAY! You are amazing!
I want to point out before you get too hung up on the whole “running” and “cardio” kick, remember for the sake of lifelong achievements and maintenance, unless you want to run marathons, muscle growth via weightlifting and strength training will OVERTIME burn MORE calories then a strenuous cardio session will at once. And as noted above “circuit training” ie. lifting weights quickly in succession burns just as many calories as can running or jogging.
Now, let’s get into the good stuff of what this article is about. We do many forms of activities that have little to do with exercise, but we end up getting a great workout without even realizing it. If you have no time for a workout or would rather do something else no problem! These activities burn just as many calories as a workout or certain exercise can.
A leisurely swim can burn a whopping 430 - 575 calories in an hour!
See the list of the following that have nothing to do with the gym and give yourself some credit for getting some chores done and/or getting some fresh air outside!
These are based off of 60 minutes spent doing the activity.
Vacuuming: 200 calories
Pulling weeds: 350 calories
Gardening and/or
raking leaves: 400 calories
Push mowing: 334–400 calories
Playing with kiddos
or your dog(s): 240 calories
Horseback riding: 250–400 calories
Hike up a mountain: 300-600 calories
Riding a bike: 400-800 calories
Washing/cleaning
the car ½ hour: 103 – 178 calories
Leisurely swimming: 430-575 calories
See? You can absolutely have a great workout doing something entirely different, FUN and not dedicated to a specific “fitness” goal. Personally I love gardening and landscaping as well as riding horses (my own). I know that the rigorous activity burns a ton of calories and I have fun doing my favorite hobbies! And we all know, despite our repulsion, that cleaning house is a lot of work, if you do it for yourself, so know that you reap a major calorie burn spending a few hours a week doing house chores. Coupled with some time outside either out for a hike or bike ride we get in our sunshine and fresh air and makes for a well rounded “exercise” routine. No gym required!