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Short on Time? Burn 200 Calories in Less than an Hour

You may have wanted to get a gym membership, but with demanding work hours and a hectic home life it seems nearly impossible to find an hour a day to go to a gym.

But, did you know you don't need a gym to get a great workout?

In fact, a shift has taken place in the fitness world where researchers are suggesting to work out smarter, not longer. This idea focuses more on bursts of energy throughout a short workout with little to no rest. These types of exercises are known for boosting your metabolism and continuously burning fat long after your workout is over.

Health, fitness, and nutrition expert Joey Thurman knows eight ways you can easily torch 200 calories in less than an hour.

What are 10 ways to help burn calories without going to a gym?
  • Riding a bike around your neighborhood
  • Jumping rope
  • Climbing the stairs
  • Dancing
  • Bowling
  • Playing basketball
  • Jogging
  • Swimming
  • Tennis
  • Basic training workout (squats, running in place, pushups, etc.)

Joey Thurman shares why you don't need a gym to get in shape and 10 exercises that can burn calories fast.
Short on Time? Burn 200 Calories in Less than an Hour
Featured Speaker:
Joey ThurmanJoey Thurman is a health, fitness, and nutrition expert and the creator of The Lifestyle Renovation, a website dedicated to helping people achieve their health and fitness goals. He has appeared on CBS, FOX, ABC, and WCIU sharing his insights as a celebrity fitness trainer and published author.

Joey's work has been featured in publications such as, Racked, TimeOut Chicago, RedEye, and American Global Traveler. Joey is a fashion model represented by Chosen Model Management where he works with brands including Neiman Marcus, Abercrombie, Jockey, and Carson Pirie Scott.

He has also appeared on the covers of Healthy for Men and TimeOut Chicago. Joey is a Certified Personal Trainer (CPT) with the American Council on Exercise, a Fitness Nutrition Specialist (FNS) and a FITchef.

RadioMD Presents:Healthy Talk | Original Air Date: March 23, 2015
Host: Michael Smith, MD

Anti-aging and disease prevention radio is right here on RadioMD. Here's author, blogger, lecturer, and national medical media personality, Dr. Michael Smith, MD, with Healthy Talk.

DR. MIKE: So, I'm here with Joey Thurman. He's a Certified Personal Trainer with the American Council on Exercise and he started The Lifestyle Renovation. His website is So, there's a "the" in front of that.

Joey, welcome to Healthy Talk.

JOEY: Thank you, sir.

DR. MIKE: So we talked about sticking with your journey, setting those goals. Being realistic. Small, simple goals. I think that key thing there is what motivates you. Be realistic.

Let's go on now, though, because I was looking at some of your stuff, Joey. This is what really caught my eye: ten ways to burn 200 calories in less than an hour. Because, listen, we're not Brad Pitt. We don't have trainers following us around all day. We don't have 5 hours a day to work out. I'm sorry. I know it's important to work out, but I need something a little bit quicker.

JOEY: Yes.

DR. MIKE: (laughing) It's just what it is. So let's go into these. Give me the 10 ways that I can burn 200 calories.

JOEY: Sure. Simply jumping on a bike. All of these, by the way, you don't need a gym membership, which is what's great about this.

DR. MIKE: That's nice.

JOEY: Jump on a bike and ride around the neighborhood 30 minutes and burn about 210 calories at 10-12 mph, which is a nice ride around the neighborhood. Good on the legs. Very easy. Jumping rope. I love jumping rope. I had no idea how to jump rope as a kid, which is kind of funny. I learned how to do it in my 20's. Just jumping rope for 10-15 minutes will burn 200 calories. Everybody has 10-15 minutes in their day.

DR. MIKE: Wow. Yes.

JOEY: Another thing is climbing the stairs. Now, this is great because you also get a lot of muscle activation out of climbing the stairs. You can take the stairs in your office. You can go outside and find a set of stairs or a hill and climb that. Simply doing that for about 30 minutes will burn 200 calories. Now possibly, if you work even harder, you can burn more than 200 calories in 30 minutes. These are all just averages here.

DR. MIKE: Okay.

JOEY: Dancing. Doc, I'm sure you can get around the studio there and dance for about 40 minutes. You'll burn 216 calories.

DR. MIKE: You don't want to see me dancing, Joey. I don't know. No, no. That's not going to work.

JOEY: (laughing) Well, you know, I didn't say "good dancing", I just said "dancing".

DR. MIKE: Well. you know. Listen. I embarrass myself enough. I don't need to add dancing to that. (laughing)

JOEY: (laughing) Maybe we'll avoid dancing for you. Bowling. Bowling for about an hour will burn about 200 calories.

DR. MIKE: That I can do.

JOEY: Yes, you can do that. Hey, when you're bowling make sure not to order the pizza and the fried foods. That's the one thing you need to look out for. So, if you're in a bowling alley and you're ordering that, your 200 calories will pretty much go to waste there. Basketball playing basketball for 20 minutes basketball is great if you have short sprints and lateral movements, 20 minutes will burn 200 calories. But most people play basketball for about an hour, so you're going to burn that at least three-fold. And one of America's favorites: jogging.

This is one of the easiest things you can do. Just make sure you get a good pair of shoes, so you don't have these joint problems. Jogging for about 25 minutes will burn about 200-218 calories—a simple 25 minute jog. Also, a little note on that. You don't have to jog continuously the whole time. If you want to run for a block; walk for a block; run for a block; walk for a block. That's a great way to start. Everybody thinks that, "Okay, I need to get up and run a 5k." Don't. You can start walking and running just to reach that goal. Swimming 30 minutes will burn 215 calories. You don't need to be Michael Phelps. You can still burn that 215 calories.

Tennis. This is a great one here. Similar to basketball a lot of lateral movement and sprinting type movements for 25 minutes will burn 218 calories. And also, a basic training workout. This can be squats, sit-ups, push-ups, intervals of sprinting and running in place. That'll burn 200 calories in as little as 30 minutes and right there is a good 10 exercises you can do without having a gym at all.

DR. MIKE: Yes. It's interesting. Now, when you were going through a lot of these, even though we're promoting this as things you can do in less than an hour, some of these you're burning 200+ calories just in 30 minutes or so.

JOEY: Exactly.

DR. MIKE: This is very doable I think for a lot of people. Let me tell you what I do, joey. I kind of do a weird basic training thing. I have a border collie and she has to run. Like, I mean, she has to get out there all the time. She's a little older, so she's slowed down some, but I've got to get her out there to burn some of that energy. So, what I do is I run with her. She loves sticks and balls. So, I'll take a ball and I'll throw it and I'll race her to get. Now, of course, I don't come close to beating her every time.

JOEY: Yes. Who would?

DR. MIKE: But that's my way of exercising. Also, I'm not just throwing the ball. I actually go after it with her. So, I'm outside; I'm being active, right? I'm getting a little sweat going. I'm not overdoing it or anything but I'm using playtime with my dog to get my exercise in. And it works.

JOEY: Right.

DR. MIKE: I mean I feel like at the end that I got a decent little workout. So, I think these are wonderful. Now out of all these, what do you focus on personally, Joey?

JOEY: Well, I, myself, love playing tennis; getting outside in the summer and playing some tennis with my wife. It burns a lot of calories and I get a little tan, so I've got the best of both worlds right there; killing two birds with one stone.

DR. MIKE: Yes. Now, are these daily things we should be doing? Or, three times a week?

JOEY: This is easily attainable to do every single day. Now, I know most people aren't going to do that, but if you want to start on your way to losing weight or even just being healthier, if you do this a few days a week, even if it's 10-15 minutes of the jumping rope in the morning, you're going to burn 600 calories right there. So, if you change up your eating just a little bit and burn those 600 calories, the body fat is going to start coming off. Most importantly, you're going to start feeling better and then maybe you're going to want to be more active and go out and go for a hike or switch things up and go for a jog or play basketball or swim with your kids or walk your dog.

And what you're doing, Doc-- what you're not realizing is, you're doing interval training. You're throwing the ball. You're running to get the ball. You're stopping. You're taking a breather and you're throwing that ball again. That's a great way to exercise a lot of people don't realize. It's just getting up and moving.

DR. MIKE: Yes. And when I'm out with my dog, Joey, it honestly doesn't feel like exercise to me. That's important for someone like me. I tried the gym stuff. I struggled with that in my 20's and 30's. I forced myself to go.

JOEY: Mhmm.

DR. MIKE: Because to me going to the gym is like a job. I'm busy enough. I don't need another job. I promise you, I have plenty to do and that's what I felt like. Okay? I've got to get up. I took a shower, go to work. After that I went to the gym. It was so structured all the time. It was driving me crazy so I finally said, "No more." I got an active dog on purpose. You know, Border Collies are great. They've got to get out there and run. If they don't, they'll tear up your house. You have no choice but to get them out there and it works. It really does just feel like having fun and just releasing stress and it's really helpful for me.

JOEY: Right.

DR. MIKE: Let me ask you this. Do you find it better to work out with other people like a buddy system or does that really matter?

JOEY: Well, I think you need to find out what motivates you. If you're more likely to work out on your own and go to the gym or go for a run by yourself and you like that self-reflection time, that's great. But if you're more likely to get up and call a friend, a husband, a wife—anything--a neighbor, and say, "Hey, let's go for a walk right now. Let's play some tennis," that is definitely going to be more of a motivating factor, I believe, for the general public because you're out. You're doing something. You're being engaged. You're socializing. You're not realizing that you're working out. You can go out with your dog and throw the ball around and alternate turns. I'm sure that dog is going to have a lot more energy than the both of you.

DR. MIKE: Let me tell you something. You don't even know . (laughs) I mean, she can go for three or four hours and I finally have to bring her in.

JOEY: (laughing)

DR. MIKE: And when I'm looking at this list of ten, too. I can already see there are different ways of combining all these.

JOEY: Exactly.

DR. MIKE: You could bike for ten minutes and then do some jump-roping in the middle of your street. Do a little dance--whatever you want to do.


DR. MIKE: So, I'm here with Joey Thurman. Thank you so much for coming on. The website is Go check it out. You can learn a lot. Thanks for coming on, Joey.

This is Healthy Talk on RadioMD. I'm Dr. Mike. Stay well.