Your New Years Weight Loss Resolution™ by JayKay Bak PDF EBook JayKay Bak Your New Years Weight Loss Resolution | Page 68

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Heavy Exercise
These exercises are the same as above but with the difference of
increased intensity level.
Remember that if you have been sedentary for quite some time, you
may want to build up to these activities by trying the lower intensity
alternatives first.
Again these figures are representative of a 185 pound person. If you
weigh more than this your calorie expenditure will be much higher.
These figures are based upon 60 minutes of activity.
• Step Aerobics (high impact) – 888 calories
• Rock Climbing – 921 calories
• Basketball Full Court – 921 calories
• Bikram Yoga – 950 calories
• Elliptical Trainer – 955 calories
• Swimming (butterfly stroke) – 1,000 calories
• Handball – 1,010 calories
• A game of Squash – 1,040 calories
• Canoeing (above 6 mph) – 1,040 calories
• Jumping rope (high impact) – 1,040 calories
• Cross-country skiing (high impact) around 1,400 calories.
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