BTL Newsletter Summer 2011 copyCoal mining is hard work. So you’d think that we all get enough exercise just by doing our jobs. The problem is, our bodies have already adjusted to our normal level of activities. To be fit, most of us need to do more.

An effective form of exercise to consider is High-Intensity Interval Training (HIIT). HIIT involves short bursts of maximum-intensity exercise (for example, 15-30 seconds of sprinting) separated by periods of easy exercise (such as 1-2 minutes of light jogging or walking).

But HIIT is not for beginners. You’ll need to work up to this goal over time, and your health coach can help you set up a plan to be sure that you don’t overdo it at first. Once your body is ready for the workout, a routine that includes high intensity exercise can improve your heart’s strength, build muscle, and help you burn more calories all day long (even when you’re just sitting around).

You can start conditioning your body for more strenuous exercise—and drop 10 pounds over the course of a year—by any increase in activity that burns an extra 100 calories a day. Here are 20 ways to do just that!


Burn 100 extra calories in a half hour:

  1. Go for a walk.
  2. Wax your car.
  3. Mow the lawn (doesn’t count if you use a riding lawnmower!)
  4. Paint a room.
  5. Play “power pool.” See if you can clear 10 racks in 30 minutes.
  6. Toss a Frisbee with your kids.
  7. Fly a kite.
  8. Play intense games of ping-pong.
  9. Go bowling.
  10. Do some light weightlifting.


Burn 100 extra calories in 15 minutes:

  1. Walk or run a mile— around the block, in a park, or on a track.
  2. Swim laps.
  3. Jog in place.
  4. Play basketball.
  5. Hike uphill or walk up stairs.
  6. Dig or rake in the garden.
  7. Ride a bike 2-3 miles.
  8. Jump rope.
  9. Do a high-impact program, such as Zumba, P90X, or Turbo Jam.
  10. Chop wood.