Kilojoule burners

If you expend 2000 more KJ than you consume each day, you'll drop a half a kilogram a week. Not a bad return on your exercise investment. Want to know how long it will take, doing your favorite activities, to hit the magic number?

What does it take to burn 2000KJ?
- Golf 1 hour, 45 minutes
- Race-walking (4.5 mph) 1 hour, 10 minutes
- High-impact aerobics 1 hour, 5 minutes
- Rowing 55 minutes
- Jumping rope 45 minutes
- Running (6 mph) 45 minutes
- Group cycling 45 minutes
- Rock climbing 40 minutes
- Boxing 40 minutes
- Elliptical trainer 40 minutes

BIKING
For a 65 kg woman, bicycling at a reasonable 12- to 14-mph pace burns about 2344 KJ per hour. But if you up the intensity to 16 mph, cycling can burn as many as 3495 KJ in an hour. Try to pedal rather than coast. You might also want to try interval training. When the bike path is clear of other cyclists, sprint for a couple of minutes, slow down to your normal pace until you feel rested, then push hard again.

If you like exercising with a partner, tandem cycling might be the way to go. Unlike other activities (like running) where twosomes of different levels can slow one person down, doubling up on a bike is a breeze. The stronger rider sits up front and does all the shifting, steering, braking, and heavy pedaling; the weaker cyclist rides in back and kicks in extra power.

Take the effort level to a moderate intensity and you'll both burn about 2000 KJ an hour. We guarantee you'll pick up the rhythm instantly--even if the last bike you rode had a banana seat.

Find a cycling club near you.

INLINE SKATING
For a 65 kg woman, inline skating burns approximately 2000 KJ per hour. To boost your calorie burn on Rollerblades, skate as continuously as possible, minimizing the time you spend gliding. You might also try interval training. When the path is clear of other skaters, sprint for a couple of minutes, slow down to your normal pace until you feel rested, then push hard again.

SWIMMING
Whether you're training for your first triathlon or burned out on cardio machines, swimming is an excellent head-to-toe workout (and it burns 2900 KJ an hour!)

Try this kilojoule-blasting swimming routine.

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Elsa Krüger is Shape's beauty editor

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