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Burn 500 Calories Just Like That!

If you expend 500 more calories than you consume each day, you'll drop a pound a week. Not a bad return on your exercise investment. Here, how long it will take, doing your favorite activities, to hit the magic number.

ActivityTime to burn 500 calories
Golf1 hour, 45 minutes
Race-walking (4.5 mph)1 hour, 10 minutes
High-impact aerobics1 hour, 5 minutes
Rowing55 minutes
Jumping rope45 minutes
Running (6 mph)45 minutes
Group cycling45 minutes
Rock climbing40 minutes
Boxing40 minutes
Elliptical trainer40 minutes


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