Calories burned during exercise

Treat foods 100 caloriesEver tell yourself you’ll just do more exercise to make up for a cheat meal (or day)?

Many of us underestimate how much energy we actually burn when we exercise, or just how much energy is in the treat foods we consume.

To make sure you stay on track with your weight loss plan below you can find examples of just how much exercise you need to work off the extra calories.

Figures below are estimates based on a 100kg female, and so may be more or less depending on your body weight, muscle mass, and gender.

Exercises equal to 100 calories

Walking moderate pace                         18 mins
Jogging                                                 4 mins
Aerobics                                              14 mins
Water aerobics                                     14 mins
Boxing                                                10 mins
Yoga                                                   25 mins
Cycling                                                20 mins
Calisthenics                                         20 mins
Circuit training                                       8 mins
Cleaning                                              25 mins
Cross trainer                                        20 mins
Dancing                                               20 mins
Pilates                                                 20 mins
Swimming                                            20 mins

Treat foods equal to 100 calories

1/2 small McDonalds chips
1/5 slice mud cake
1/4 meat pie
20g potato crisps/chips
1/2 Mars bar
100ml milkshake
1/8 chicken parmigiana
1/5 bowl carbonara pasta
2/3 tablespoon butter
1 scoop ice cream
1/3 slice cheesecake
1/3 cheeseburger
1 glass dry wine
1/2 sausage
12 jelly beans
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