University of Regina - Challenge

Activity

Total Minutes = 1 km

Aerobics, low intensity

10 mins

Aerobics, medium intensity

8 mins

Aerobics, high intensity

7 mins

Badminton

9.5 mins

Ballet dancing

10.5 mins

Baseball

9.5 mins

Basketball

9.5 mins

Biking, leisure

10 mins

Bicycling, moderate

7 mins

Bicycling, vigorous

5 mins

Bowling

17.5 mins

Boxing

5.5 mins

Calisthenics

12 mins

Canoeing

13.5 mins

Cheerleading

12.5 mins

Circuit training (squats, lunges, push ups, burpees, sit-ups, etc.)

6.5 mins

Climbing, indoor/outdoor

4.5 mins

Croquet

16.5 mins

CrossFit

5 mins

De-tangling/Twisting/Braiding Hair

19 mins

Elliptical trainer

6 mins

Fencing

7 mins

Fishing

13.5 mins

Football/soccer

6 mins

Gardening /yard work

15.5 mins

Golf (carrying clubs)

11.5 mins

Grocery shopping

18.5 mins

Gymnastics

10.5 mins

Handball

4 mins

HIIT

5 mins

Hiking /orienteering

5.5 mins

Hockey, field and ice

5 mins

Horseback riding

14 mins

Active motion housework

20 mins

In-line skating/rollerblading

6.5 mins

Jumping rope (fast skipping)

4 mins

Jumping rope (moderate skipping)

5 mins

Kayaking

8 mins

Kickboxing /MMA

4.5 mins

Lacrosse

5 mins

Martial Arts

5 mins

Mowing lawn

10.5 mins

Pilates

13.5 mins

Punching bag

7 mins

Raking lawn/leaves

10.5 mins

Racquetball

7 mins

Rowing

7 mins

Rowing using machine

6 mins

Rugby

4 mins

Running, 12min/mi = 7min/km

7 mins

Running, 10min/mi = 5.35min/km

5.5 mins

Running, 8min/mi = 4.28min/km

4.5 mins

Sailing, boat and board

13.5 mins

Skateboarding

12 mins

Softball

8 mins

Spinning

6 mins

Squash

3.5 mins

Stair climbing, machine

6 mins

Stair climbing, down stairs

17.5 mins

Stair climbing, up stairs

7 mins

Surfing

13.5 mins

Swimming, leisure

9.5 mins

Swimming, moderate

7.5 mins

Swimming, high

5.5 mins

Table tennis

10.5 mins

Tae Bo

5 mins

Tai Chi

31 mins

Tennis

6 mins

Trampoline

14 mins

Volleyball

14 mins

Walking, stroll

20.5 mins

Walking, average

15 mins

Walking, power

8 mins

Washing a car

17.5 mins

Water aerobics

11 mins

Water polo

4 mins

Water skiing

8.5 mins

Weight lifting, light

17 mins

Weight lifting, heavy

7 mins

Wrestling

8.5 mins

Yoga

25 mins