No time for a workout? 10 ways to burn 200 calories in less than an hour

“I just don’t have time!”

You’ve heard it before and in fact, have probably said it yourself, but lack of time doesn’t need to be a reason for not exercising.

If your schedule is packed from morning to night, then the drive to the gym may be a waste of your time. A workout that you can do in your own home or neighborhood may be just the ticket for you.

No matter how little time you have, you can squeeze in a quick workout or multitask by incorporating exercise into your daily household chores.

Check out these efficient ways to burn approximately 200 calories without even venturing to a gym:

If you have 10 to 15 minutes:

• Grab a jump rope. Wear quality shoes with a good cushion and jump on a flat surface.

If you have 25 to 30 minutes:

• Take the dog for a walk. Work your way up to a brisk pace of about 4 miles per hour.
• Take the stairs at the office instead of the elevator or head for the stadium steps at the local school for an intense calorie burn. 
• Ride your bike around the neighborhood or on a local trail.  A pace of 10 to 12 miles per hour is moderate intensity for most people. Ride at a faster pace or try going uphill to burn more calories at a faster pace.
• Go for a swim at the local pool. Try freestyle, breast stroke, side stroke or back stroke.

If you have 40 minutes:

• Turn on your favorite music and start dancing. Invite the family to join the dance party or enjoy it all by yourself.
• Clean the house. Keep moving and get your heart rate up while checking off a household chore.  
• Wash your car by hand. Get the hose, bucket, sponge and vacuum for a detailed clean.

If you have 50 to 55 minutes:

• Keep the yard in tip-top shape by weeding, planting flowers and spreading mulch.
• Grab your golf clubs and head to the local golf course. Opt to walk and carry your own clubs instead of taking a cart.

So the next time you’re about to give up on exercising because you don’t have enough time for a full gym workout, throw away those perfectionist tendencies and remember that doing something is always better than doing nothing.

- Cara Stewart, RD, LDN