TodaysFitnessTrainer.com looks at the holiday's most popular foods and beverages and outlines the number of minutes of exercise is required to burn off all of those excess holiday calories!

1. Brought to you by
BURNING
CALORIES
OVER THE Holidays

2. Brought to you by
OH NO!

3. THE HOLIDAYS ARE
BA C K
Brought to you by
BURNING CALORIES OVER THE HOLIDAYS

4. Brought to you by THE HOLIDAY TRAVEL

5. Brought to you by
THE HOLIDAY PREPARATIONS

6. Brought to you by THE HOLIDAY PARTIES

7. THE HOLIDAY “RECOVERY”
Brought to you by

8. AND THEN ...
Brought to you by
BURNING CALORIES OVER THE HOLIDAYS

9. Brought to you by
OMG

10. BUT WAIT ...
Brought to you by

11. TO AVOID THIS ...
Brought to you by
BURNING CALORIES OVER THE HOLIDAYS

12. Brought to you by

13. AND ACHIEVE THIS ...
Brought to you by
BURNING CALORIES OVER THE HOLIDAYS

14. Brought to you by

15. LET’S FIGURE OUT
HOW MUCH EXERCISE
IS NEEDED ...
Brought to you by

16. TO BURN OFF THOSE
HOLIDAY CALORIES!!
Brought to you by

17. Brought to you by
MALE
(35 years old; 5’9”, 200 lbs)
FEMALE
(35 years old; 5’5”, 150 lbs)
WALKING
(3.0 mph; moderate pace) 29
minutes
48
minutes
WEIGHT TRAINING
(vigorous effort) 14
minutes
21
minutes
BURNING CALORIES OVER THE HOLIDAYS
CYCLING/
SPINNING
(moderate pace)
13
minutes
18
minutes
RUNNING
(5.0 mph; moderate pace) 11
minutes
13
minutes
JUMPING ROPE
(moderate pace) 8
minutes
10
minutes
WINE
6 oz. serving size (144 calories)

18. Brought to you by
MALE
(35 years old; 5’9”, 200 lbs)
FEMALE
(35 years old; 5’5”, 150 lbs)
WALKING
(3.0 mph; moderate pace) 31
minutes
52
minutes
WEIGHT TRAINING
(vigorous effort) 16
minutes
22
minutes
BURNING CALORIES OVER THE HOLIDAYS
CYCLING/
SPINNING
(moderate pace)
14
minutes
20
minutes
RUNNING
(5.0 mph; moderate pace) 12
minutes
14
minutes
JUMPING ROPE
(moderate pace) 9
minutes
11
minutes
BEER
12 oz. serving size (156 calories)

19. Brought to you by
MALE
(35 years old; 5’9”, 200 lbs)
FEMALE
(35 years old; 5’5”, 150 lbs)
WALKING
(3.0 mph; moderate pace) 40
minutes
67
minutes
WEIGHT TRAINING
(vigorous effort) 20
minutes
29
minutes
BURNING CALORIES OVER THE HOLIDAYS
CYCLING/
SPINNING
(moderate pace)
18
minutes
25
minutes
RUNNING
(5.0 mph; moderate pace) 15
minutes
18
minutes
JUMPING ROPE
(moderate pace) 11
minutes
14
minutes
CHOCOLATES
4 pieces - in a gift box (200 calories)

20. Brought to you by
MALE
(35 years old; 5’9”, 200 lbs)
FEMALE
(35 years old; 5’5”, 150 lbs)
WALKING
(3.0 mph; moderate pace) 40
minutes
67
minutes
WEIGHT TRAINING
(vigorous effort) 20
minutes
29
minutes
BURNING CALORIES OVER THE HOLIDAYS
CYCLING/
SPINNING
(moderate pace)
18
minutes
25
minutes
RUNNING
(5.0 mph; moderate pace) 15
minutes
18
minutes
JUMPING ROPE
(moderate pace) 11
minutes
14
minutes
GINGERBREAD COOKIES
2 iced cookies (200 calories)

21. Brought to you by
MALE
(35 years old; 5’9”, 200 lbs)
FEMALE
(35 years old; 5’5”, 150 lbs)
WALKING
(3.0 mph; moderate pace) 69
minutes
114
minutes
WEIGHT TRAINING
(vigorous effort) 34
minutes
49
minutes
BURNING CALORIES OVER THE HOLIDAYS
CYCLING/
SPINNING
(moderate pace)
31
minutes
43
minutes
RUNNING
(5.0 mph; moderate pace) 26
minutes
31
minutes
JUMPING ROPE
(moderate pace) 19
minutes
25
minutes
EGGNOG
8 oz. serving size (343 calories)

22. Brought to you by
MALE
(35 years old; 5’9”, 200 lbs)
FEMALE
(35 years old; 5’5”, 150 lbs)
WALKING
(3.0 mph; moderate pace) 73
minutes
122
minutes
WEIGHT TRAINING
(vigorous effort) 37
minutes
52
minutes
BURNING CALORIES OVER THE HOLIDAYS
CYCLING/
SPINNING
(moderate pace)
33
minutes
46
minutes
RUNNING
(5.0 mph; moderate pace) 28
minutes
33
minutes
JUMPING ROPE
(moderate pace) 20
minutes
26
minutes
DINNER SIDES
1 x small plate salad greens with 2 Tbsp. dressing and
1 x white dinner roll with 1 Tbsp. butter (365 calories)

23. Brought to you by
MALE
(35 years old; 5’9”, 200 lbs)
FEMALE
(35 years old; 5’5”, 150 lbs)
WALKING
(3.0 mph; moderate pace) 88
minutes
147
minutes
WEIGHT TRAINING
(vigorous effort) 44
minutes
63
minutes
BURNING CALORIES OVER THE HOLIDAYS
CYCLING/
SPINNING
(moderate pace)
40
minutes
55
minutes
RUNNING
(5.0 mph; moderate pace) 34
minutes
40
minutes
JUMPING ROPE
(moderate pace) 24
minutes
31
minutes
MIXED NUTS
1/2 cup serving size (440 calories)

24. Brought to you by
MALE
(35 years old; 5’9”, 200 lbs)
FEMALE
(35 years old; 5’5”, 150 lbs)
WALKING
(3.0 mph; moderate pace) 98
minutes
163
minutes
WEIGHT TRAINING
(vigorous effort) 49
minutes
70
minutes
BURNING CALORIES OVER THE HOLIDAYS
CYCLING/
SPINNING
(moderate pace)
45
minutes
61
minutes
RUNNING
(5.0 mph; moderate pace) 38
minutes
45
minutes
JUMPING ROPE
(moderate pace) 27
minutes
35
minutes
LEFTOVER TURKEY SANDWICH
3 oz. white and dark turkey, 1/4 cup cornbread stuffing, 2 Tbsp. cranberry sauce,
2 Tbsp. mayo and 2 slices whole grain bread (490 calories)

25. Brought to you by
MALE
(35 years old; 5’9”, 200 lbs)
FEMALE
(35 years old; 5’5”, 150 lbs)
WALKING
(3.0 mph; moderate pace) 112
minutes
187
minutes
WEIGHT TRAINING
(vigorous effort) 56
minutes
80
minutes
BURNING CALORIES OVER THE HOLIDAYS
CYCLING/
SPINNING
(moderate pace)
51
minutes
70
minutes
RUNNING
(5.0 mph; moderate pace) 43
minutes
51
minutes
JUMPING ROPE
(moderate pace) 31
minutes
40
minutes
APPLE PIE
1/8 piece of a 9” pie, with 1/2 cup vanilla ice cream (560 calories)

26. Brought to you by
MALE
(35 years old; 5’9”, 200 lbs)
FEMALE
(35 years old; 5’5”, 150 lbs)
WALKING
(3.0 mph; moderate pace) 198
minutes
330
minutes
WEIGHT TRAINING
(vigorous effort) 99
minutes
141
minutes
BURNING CALORIES OVER THE HOLIDAYS
CYCLING/
SPINNING
(moderate pace)
90
minutes
124
minutes
RUNNING
(5.0 mph; moderate pace) 76
minutes
90
minutes
JUMPING ROPE
(moderate pace) 55
minutes
71
minutes
TURKEY DINNER PLATE
6 oz. white and dark turkey, 1/2 cup cornbread stuffing,
1/4 cup cranberry sauce, 1/2 cup candied sweet potatoes and
1/4 cup gravy (990 calories)

27. Brought to you by
THANK YOU!
FOR MORE INFORMATION VISIT
WWW.TODAYSFITNESSTRAINER.COM
BURNING CALORIES OVER THE HOLIDAYS