Brisk walking for 90–120 minutes
Jogging for 45–60 minutes
Running for 30–45 minutes
Cycling at moderate intensity for 45–60 minutes
Swimming laps for 45–60 minutes
Rowing for 40–50 minutes
Jump rope for 30–40 minutes
High-intensity interval training for 25–35 minutes
Stair climbing for 30–45 minutes
Hiking for 60–90 minutes
Dancing vigorously for 60–90 minutes
Playing basketball for 45–60 minutes
Playing soccer for 45–60 minutes
Boxing or kickboxing for 30–45 minutes
Using an elliptical machine for 45–60 minutes
Doing a circuit workout for 30–45 minutes
Combining a 30-minute workout with extra daily walking
Taking the stairs instead of elevators throughout the day
Parking farther away and walking more
Doing household chores at a fast pace for 90–120 minutes