Tone Up

150 Simple Ways to Burn off the Holiday Pounds

“I’m going to have to workout for so long to burn off this meal!”

Tone Up

150 Simple Ways to Burn off the Holiday Pounds

“I’m going to have to workout for so long to burn off this meal!”

What health-minded person hasn't uttered those words—or at least thought them—after downing a huge plate of calorie-laden holiday foods? We’d bet they’re few and far between. But, seriously, how long will you have to workout? If you’re not quite sure, you’re among the masses. Figuring it out isn’t easy, mainly because it depends so much on your workout of choice and your weight. The heavier you are, the more calories your body burns during a given activity. So, although you and your family may sit down to the same meal, the amount of work of you’ll each need to do to torch the calories could vary greatly.

To help you stay on the path toward rapid weight loss this holiday, we’ve cut through the confusion and done all the calculations for you. Read on to find out how long it will take to burn off 13 holiday favorites doing six different fitness activities. To make sure we covered all our bases, we calculated the answers for people weighing in at both 150 and 190 pounds. And if you want to cut down on the time you’ll need to spend sprinting on the treadmill after the feasting is through, check out our exclusive report 42 Ways to Lose 5 Inches of Belly Fat!

1

Eggnog

Holiday food eggnog

The Damage: 8 oz., 350 calories

To burn it off, a 150-pound person would have to:
Cycle with vigorous effort for 30 minutes
Run at 6 mph for 30 minutes
Swim laps for 30 minutes
Lift weights with vigorous effort for 49 minutes
Practice basketball for 49 minutes
Walk at 4 mph, flat surface, for 60 minutes

To burn it off, a 190-pound person would have to:
Cycle with vigorous effort for 23 minutes
Run at 6 mph for minutes 23 minutes
Swim laps for minutes 23 minutes
Lift weights with vigorous effort for 38 minutes
Practice basketball for minutes 38 minutes
Walk at 4 mph, flat surface, for 46 minutes

To whip up an eggnog that won’t take hours at the gym to undo, check out our go-to Eggnog Smoothie, featured in The 56 Best Smoothie Recipes for Weight Loss.

2

Fruitcake with a Scoop of Ice Cream

Holiday food fruit cake

The Damage: 289 calories

To burn it off a 150-pound person would have to:
Cycle with vigorous effort for minutes 25 minutes
Run at 6 mph for 25 minutes
Swim laps for 25 minutes
Lift weights with vigorous effort for 40 minutes
Practice basketball for 40 minutes
Walk at 4 mph, flat surface, for 50 minutes

To burn it off a 190-pound person would have to:
Cycle with vigorous effort for 19 minutes
Run at 6 mph for 19 minutes
Swim laps for 19 minutes
Lift weights with vigorous effort for 31 minutes
Practice basketball for 31 minutes
Walk at 4 mph, flat surface, for 38 minutes

Looking for more ways to get back on track with your weight loss plan? Check out these 20 Easy Ways to Lose Weight Like a Celebrity!

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3

Potato Pancakes with Applesauce

Holiday food potato pancake

The Damage: two medium pancakes, 1/4th cup sweetened applesauce, 240 calories

To burn it off a 150-pound person would have to:
Cycle with vigorous effort for 21 minutes
Run at 6 mph for 21 minutes
Swim laps for 21 minutes
Lift weights with vigorous effort for 33.6 minutes
Practice basketball for 33.6 minutes
Walk at 4 mph, flat surface, for 41 minutes

To burn it off a 190-pound person would have to:
Cycle with vigorous effort for 16 minutes
Run at 6 mph for 16 minutes
Swim laps for 16 minutes
Lift weights with vigorous effort for 26 minutes
Practice basketball for 26 minutes
Walk at 4 mph, flat surface, for 32 minutes

For more get fit tips from the pros, check out these 25 Weight Loss Tips From The World's Fittest Men.

4

Leg of Lamb

Holiday food leg of lamb

The Damage: 6 oz., 408 calories

To burn it off a 150-pound person would have to:
Cycle with vigorous effort for 35 minutes
Run at 6 mph for 35 minutes
Swim laps for 35 minutes
Lift weights with vigorous effort for 57 minutes
Practice basketball for 57 minutes
Walk at 4 mph, flat surface, for 70 minutes

To burn it of a 190-pound person would have to:
Cycle with vigorous effort for 27 minutes
Run at 6 mph for 27 minutes
Swim laps for 27 minutes
Lift weights with vigorous effort for 44 minutes
Practice basketball for 44 minutes
Walk at 4 mph, flat surface, for 54 minutes

Looking for a leaner muscle-builder? Scroll through these 29 Best-Ever Proteins for Weight Loss!

Melt Fat Drinking Delicious Tea on The 7-Day Flat-Belly Tea Cleanse! Test Panelists Lost Up to 10 Pounds in One Week!


5

Cheesecake

Holiday foods cheesecake

The Damage: 1/6th cake, 470 calories

To burn it off a 150-pound person would have to:
Cycle with vigorous effort for 40 minutes
Run at 6 mph for 40 minutes
Swim laps for 40 minutes
Lift weights with vigorous effort for 66 minutes
Practice basketball for 66 minutes
Walk at 4 mph, flat surface, for 80 minutes

To burn it off a 190-pound person would have to:
Cycle with vigorous effort for 31 minutes
Run at 6 mph for 31 minutes
Swim laps for 31 minutes
Lift weights with vigorous effort for 51 minutes
Practice basketball for 51 minutes
Walk at 4 mph, flat surface, for 62 minutes

For more awesome weight loss hacks, check out these 50 Best-Ever Weight-Loss Secrets From Skinny People.

6

Hot Buttered Rum

Holiday food hot buttered rum

The Damage: 8 oz., 533 calories

To burn it off a 150-pound person would have to:
Cycle with vigorous effort for 46 minutes
Run at 6 mph for 46 minutes
Swim laps for 46 minutes
Lift weights with vigorous effort for 75 minutes
Practice basketball for 75 minutes
Walk at 4 mph, flat surface, for 91 minutes

To burn it off a 190-pound person would have to:
Cycle with vigorous effort for 35 minutes
Run at 6 mph for 35 minutes
Swim laps for 35 minutes
Lift weights with vigorous effort for 58 minutes
Practice basketball for 58 minutes
Walk at 4 mph, flat surface, for 70 minutes

Stave off tomorrow’s hangover with these ultra-hydrating 50 Best Detox Waters for Fat Burning and Weight Loss.

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7

Bacon-Wrapped Dates

Holiday foods bacon wrapped dates

The Damage: 4 pieces, 444 calories

To burn it off a 150 pound-person would have to:
Cycle with vigorous effort for 38 minutes
Run at 6 mph for 38 minutes
Swim laps for 38 minutes
Lift weights with vigorous effort for 62 minutes
Practice basketball for 62 minutes
Walk at 4 mph, flat surface, for 76 minutes

To burn it off a 190-pound person would have to:
Cycle with vigorous effort for 29 minutes
Run at 6 mph for 29 minutes
Swim laps for 29 minutes
Lift weights with vigorous effort for 48 minutes
Practice basketball for 48 minutes
Walk at 4 mph, flat surface, for 58 minutes

It’s not all bad news, bacon lovers. Did you know that Tilapia is Worse For You Than Bacon?

8

Bread Stuffing

Holiday food bread stuffing

The Damage: 3/4 cup, 266 calories

To burn it off a 150-pound person would have to:
Cycle with vigorous effort for 23 minutes
Run at 6 mph for 23 minutes
Swim laps for 23 minutes
Lift weights with vigorous effort for 37
Practice basketball for 37 minutes
Walk at 4 mph, flat surface, for 46 minutes

To burn it off a 190-pound person would have to:
Cycle with vigorous effort for 17 minutes
Run at 6 mph for 17 minutes
Swim laps for 17 minutes
Lift weights with vigorous effort for 29 minutes
Practice basketball for 29 minutes
Walk at 4 mph, flat surface, for 35

And speaking of bad-for-your belly starches, check out these 20 Worst Carb Habits of All Time.

Lose Up to 10 Pounds in One Week on The 7-Day Flat-Belly Tea Cleanse! Makes a Great Gift!


9

Gingerbread Latte with Whipped Cream

Holiday food gingerbread latte

The Damage: 16 oz., 2% milk, 330 calories

To burn it off a 150-pound person would have to:
Cycle with vigorous effort for 28 minutes
Run at 6 mph for 28 minutes
Swim laps for 28 minutes
Lift weights with vigorous effort for 46 minutes
Practice basketball for 46 minutes
Walk at 4 mph, flat surface, for 57 minutes

To burn it off a 190-pound man would have to:
Cycle with vigorous effort for 22 minutes
Run at 6 mph for 22 minutes
Swim laps for 22 minutes
Lift weights with vigorous effort for 36 minutes
Practice basketball for 36 minutes
Walk at 4 mph, flat surface, for 43 minutes

Losing weight doesn’t have to leave you hungry. For 100+ creamy, delicious weight-loss recipes, click here for Zero Belly Smoothies!

10

Homemade Chocolate Chip Cookies

Holiday food chocolate chip cookies

The Damage: 2 medium, 156 calories

To burn it off a 150-pound person would have to:
Cycle with vigorous effort for 13 minutes
Run at 6 mph for 13 minutes
Swim laps for 13 minutes
Lift weights with vigorous effort for 21 minutes
Practice basketball for 21 minutes
Walk at 4 mph, flat surface, for 26 minutes

To burn it off a 190-pound man would have to:
Cycle with vigorous effort for 10 minutes
Run at 6 mph for 10 minutes
Swim laps for 10 minutes
Lift weights with vigorous effort for 17 minutes
Practice basketball for 17 minutes
Walk at 4 mph, flat surface, for 21 minutes

Think working off a cookie or two is a pain in the butt? Sweating off these 35 Worst Healthy Snacks on the Planet is far worse.

11

Squash Casserole

Holiday food casserole

The Damage: 3/4 cup, 230 calories

To burn it off a 150-pound person would have to:
Cycle with vigorous effort for 19.72 minutes
Run at 6 mph for 19.72 minutes
Swim laps for 19.72 minutes
Lift weights with vigorous effort for 32 minutes
Practice basketball for 32 minutes
Walk at 4 mph, flat surface, for 39 minutes

To burn it off a 190-pound man would have to:
Cycle with vigorous effort for 15 minutes
Run at 6 mph for 15 minutes
Swim laps for 15 minutes
Lift weights with vigorous effort for 25 minutes
Practice basketball for 25 minutes
Walk at 4 mph, flat surface, for 30 minutes

Cook a weight-loss friendly casserole—without sacrificing flavor—with the help of these 25 Best Casserole Tips Everyone Should Know.

12

Pigs in a Blanket

Holiday food pigs in blanket

The Damage: 4 pieces, 533 calories

To burn it off a 150-pound person would have to:
Cycle with vigorous effort for 46 minutes
Run at 6 mph for 46 minutes
Swim laps for 46 minutes
Lift weights with vigorous effort for 75 minutes
Practice basketball for 75 minutes
Walk at 4 mph, flat surface, for 91 minutes

To burn it off a 190-pound person would have to:
Cycle with vigorous effort for 35 minutes
Run at 6 mph for 35 minutes
Swim laps for 35 minutes
Lift weights with vigorous effort for 58 minutes
Practice basketball for 58 minutes
Walk at 4 mph, flat surface, for 70 minutes

Looking for a snack that doesn’t take hours to work off? Our bet’s on yes! Then check out these 50 Snacks With 50 Calories or Less.

Lose Weight for Just Pennies a Day on The 7-Day Flat-Belly Tea Cleanse! Test Panelists Lost Up to 10 Pounds in One Week!


13

Candied Sweet Potato Pie

Holiday food sweet potato pie

The Damage: 2 x 2.5” slice, 172 calories

To burn it off a 150-pound person would have to:
Cycle with vigorous effort for 15 minutes
Run at 6 mph for 15 minutes
Swim laps for 15 minutes
Lift weights with vigorous effort for 24 minutes
Practice basketball for minutes 24 minutes
Walk at 4 mph, flat surface, for 30 minutes

To burn it off a 190-pound person would have to:
Cycle with vigorous effort for 11 minutes
Run at 6 mph for 11 minutes
Swim laps for 11 minutes
Lift weights with vigorous effort for 19 calories
Practice basketball for 19 calories
Walk at 4 mph, flat surface, for 23 minutes

Rather work off your holiday calories at home? Check out these 19 Ways to Burn 100 Calories Without A Gym!