Increase daily movement with 10,000–20,000 steps
Do 60–120 minutes of moderate-to-vigorous cardio
Add 30–60 minutes of high-intensity interval training
Perform 45–90 minutes of strength training
Include sports, hiking, cycling, swimming, or rowing
Use active commuting instead of driving when possible
Take stairs instead of elevators
Stand and walk during breaks throughout the day
Do household chores, yard work, or manual labor
Reduce sedentary time and keep moving every hour
Combine multiple workouts in one day
Maintain a calorie deficit through diet as well as exercise
Track calories burned with a watch or fitness app
Adjust intensity, duration, and frequency based on fitness level
Consult a doctor before attempting very high calorie burn goals