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Walking / Running
SparkPeople Total-Body Sculpting: Barre Workout, Part 3
7-Minute Hip-Opener Routine
Booty Boot Camp With Kenya Moore: The Core of the Matter
Exhale Thighs and Glutes: Thigh and Glute Sculpt
7 Moves to Banish Your Back Pain
Dance and Be Fit for Weight Loss III
Core Fusion Pilates: Pure Power Core
SparkPeople Total-Body Sculpting: Warm-Up II
Core Fusion: Cardio Intensity Stretch
SparkPeople 28-Day Bootcamp: Total-Body Workout, Part 3
Flow Yoga for Beginners: Relaxing Flexibility Flow
Yoga Lengthen and Strengthen
Cardio Kick: Cooldown
8-Minute Lower Body Workout with Ball
Bollywood Fitness: Cooldown
Total Body Fitness: Stretch It Out
Keeping Fit in Your 50's: Upper Back Flexibility
Strong Body, Ageless Body: Stretch It Out
New YOU Bootcamp: 7-Minute Leg Shaping Workout
Fluid Power Yoga: Standing Circular Poses II
Hiking: climbing hills (carrying 10-20 lb load)
Kettlebell for Beginners: Warm-Up I
Strong Body, Ageless Body: Back and Glutes
Dance and Be Fit Hip Hop: Old School Cardio Party, Part 1
Yoga Blast: Strength and Balance
Sports
Volleyball: Sand
Swimming: general
Baseball
Lacrosse
Racquetball: competitive
Tennis
Fencing
Swimming: butterfly
Handball
Paddleball
Crewing
Football: competitive
Softball
Soccer
Wrestling
Volleyball: general
Swimming: breaststroke
Football: touch, flag
Diving
Swimming: backstroke
Basketball: wheelchair
Bowling
Curling
Boxing
Golf: Using Cart
Strength
Heel Raises on Leg Press Machine
Standing Russian Twist
Chest Flys on Ball
Single-Leg Calf Stretch with Wall
Single Leg Standing Balance on Board
Seated Leg Extensions with Band
Pendulum with Ball
Torso Stretch
Alternating Front Jabs
Front Shoulder Raises with Mini Stepper
Single Leg Standing Balance with Isometric Leg Lift
Twisty Hop
Side Plank on Ball
Single Leg Squats with Toe Touch
Lying Abduction with Band
Torso Twist Stretch
Side Plank
Standing Hip Abduction on Cable Cross Machine
Forward/Backward Step Over Band (with arms)
Jackknife with Foam Roller
Modified Pendulum with Medicine Ball
Wall Squats with Medicine and Stability Balls
Standing Quad Stretch
Seated Hip Abduction Machine
Partner Triceps Toss with Medicine Ball
Bent Over Rows with Band
Equipment-Free Workout from The Spark: Last 3 exercises
Lying 45-Degree Abduction with Band
Dumbbell Triceps Kick Backs
Low Mount Abduction with Band
Home Activities
Raking Lawn
Operating Heavy Machinery
Digging: Heavy
Mowing Lawn: Push, Power
Shoveling Snow
Construction
Snow Blower: Walking
Gardening
Snow Shoeing
Mowing Lawn: Push, hand
Chopping Wood
Farm Work: general
Painting
Heavy Cleaning or house cleaning
Moving: carrying boxes
Other Activities
Gymnastics: general
Rollerblading and rollerskating
Skateboarding
Ice Skating
Kayaking
Scuba diving
Skiing: cross-country
Skiing: downhill
Water Skiing
Water Volleyball
Whitewater: rafting, kayaking
Martial Arts
Tai Chi
Dancing: Disco, Ballroom, Square
Dancing: Fast, ballet, twist
Dancing: Slow, Waltz, Foxtrot
Badminton
Horseback riding
Skipping
Sailing
Acting
Archery / Hunting
Bobsledding
Coaching Sports
Croquet
Frisbee - general
Frisbee - ultimate
Playing an Instrument
Gymnastics
Hacky Sack
Riding Jet Ski
Kickball
Luge
Marching (band)
Massage Work
Officiating a sporting event
Paddleboating
Ping Pong
Sky Diving
Sledding
Snorkeling
Snowmobiling
Surfing
Cardio kickboxing (including Taebo, Turbo Kick, Turbo Jam)
Stagehand - Theatre
Tobagganing
Unicycling
Rappelling
Fishing: Sitting
Fishing: Standing
Fishing: In Stream
Squash
Rock Climbing
Billiards
Darts
Canoeing (4 mph)
Playing with Kids
Belly Dancing
Line Dancing
Tae Kwon Do
Trampoline jumping (including rebounding, tramponline running)
Brazilian Jiu Jitsu
Snowboarding
Other Exercises
Insanity: Cardio Recovery
p90x3: The Challenge
Insanity Asylum: Speed and Agility
Insanity: Core Cardio
Treadmill: 10% Incline, 5 mph (12 minutes per mile)
Cardio Dancing (including aerobic dance, Zumba, Hip Hop HUSTLE)
Treadmill: 15% Incline, 7.5 km/h (8 minutes per km)
Nordic Walking (with poles): 4 mph (15 minutes per mile)
Rowing, Stationary: vigorous
Biking/Cycling: > 10 mph (6 minutes per mile)
Treadmill: 10% Incline, 7.5 km/h (8 minutes per km)
Treadmill: 10 km/h (6 minutes per km)
SparkPeople: 15-Minute Ball Workout Video
p90x2: Chest, Back, and Balance
Treadmill: 3.15 km/h (19 minutes per km)
Treadmill: 3 mph (20 minutes per mile)
Treadmill: 2.5 mph (24 minutes per mile)
Chair exercise, moderate to vigorous intensity
Wii Golf
BodyBeast: Beast Abs
Wii Boxing
p90x2: P.A.P. Lower
p90x2: Core
SparkPeople Total Body Sculpting DVD: Sizzle Sculpt (Coach Nicole)
Crossfit (general)
Treadmill: 5% Incline, 2 mph (30 minutes per mile)
Treadmill: 5% Incline, 5.45 mph (11 minutes per mile)
Treadmill: 15% Incline, 10 mph (6 minutes per mile)
Treadmill: 12 km/h (5 minutes per km)
Treadmill: 4 mph (15 minutes per mile)
Orangetheory (general)
Nordic Walking (with poles): 4.6 mph (13 minutes per mile)
Treadmill: 10% Incline, 3.15 km/h (19 minutes per km)
SparkPeople: 20-Minute Resistance Band Workout Video
Ski Machine
p90x2: P.A.P. Upper
BodyBeast: Beast Cardio
SparkPeople 11-Minute Seated Cardio Workout Video
Riders
Treadmill: 8.5 km/h (7 minutes per km)
Punching Bag
SparkPeople 10-Minute Jump Start Cardio Workout Video (Coach Nicole)
Treadmill: 10% Incline, 2 mph (30 minutes per mile)
SparkPeople Cardio Blast DVD: Cardio Bootcamp (Coach Nicole)
Treadmill: 15% Incline, 6.6 mph (9 minutes per mile)
Power Yoga (Vinyasa or Ashtanga)
BodyBeast: Block 2 Back
Biking/Cycling: 26-31 km/h (2.3 minutes per km - 1.9 minutes per km)
p90x3: CVX
p90x2: Balance and Power
Treadmill: 5% Incline, 12 km/h (5 minutes per km)
Biking/Cycling: > 32 km/h (1.8 minutes per km)
Wii Fit Island Run
Treadmill: 5% Incline, 15 km/h (4 minutes per km)
Biking/Cycling: 23-25 km/h (2.6 minutes per km - 2.4 minutes per km)
Indoor cycling (including Spinning, group cycling, RPM)
Calisthenics: vigorous
Insanity Asylum: Game Day
Treadmill: 15% Incline, 7.5 mph (8 minutes per mile)
Hooping exercise (hula hooping)
Gazelle, with added resistance
Treadmill: 5% Incline, 8.5 mph (7 minutes per mile)
Treadmill: 10% Incline, 5.45 mph, (11 minutes per mile)
Treadmill: 15% Incline, 6.6 km/h (9 minutes per km)
Biking/Cycling: >15 km/h (4 minutes per km)
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