Exercise and Training Directory & Catalog – Fat Burning and Mass Exercises | Diets Premium
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HYROX Conditioning & Endurance

Push your limits with high-intensity functional endurance routines inspired by competitive training! It is a fun and engaging way to stay incredibly fit through the autumn season.

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High Intensity Cardio
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Safe movement & proper form

Train Mindfully and Build Fitness at Your Own Pace

Browse our clear exercise atlas with step-by-step instructions and form tips. Choose movements tailored to your ability — whether at home, outdoors, or at the gym.

High Intensity

Racing cycling (> 20 mph)
High-Intensity Cycling
Racing cycling (> 20 mph)
🔥 829.5 kcal/h ⚡ 15.8 MET
Grupa: Bicycling
Very fast cycling (16-19 mph)
High-Intensity Cycling
Very fast cycling (16-19 mph)
🔥 630 kcal/h ⚡ 12 MET
Grupa: Bicycling

Cardio

Stationary cycling
Stationary Cycling
Stationary cycling
🔥 367.5 kcal/h ⚡ 7 MET
Grupa: Conditioning Exercise
Light stationary cycling
Stationary Cycling
Light stationary cycling
🔥 183.75 kcal/h ⚡ 3.5 MET
Grupa: Conditioning Exercise
Vigorous stationary cycling
Stationary Cycling
Vigorous stationary cycling
🔥 446.25 kcal/h ⚡ 8.5 MET
Grupa: Conditioning Exercise

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Grocery Shopping
Walking
Grocery Shopping
🔥 120.75 kcal/h ⚡ 2.3 MET
Grupa: Home Activities
Retail Shopping (Walking aisles)
Walking
Retail Shopping (Walking aisles)
🔥 120.75 kcal/h ⚡ 2.3 MET
Grupa: Home Activities
Ironing Clothes
Ironing Clothes
🔥 94.5 kcal/h ⚡ 1.8 MET
Grupa: Home Activities
Knitting, Sewing, and Gift Wrapping while Sitting
Light Effort
Knitting, Sewing, and Gift Wrapping while Sitting
🔥 68.25 kcal/h ⚡ 1.3 MET
Grupa: Home Activities
Machine Sewing
Sewing
Machine Sewing
🔥 147 kcal/h ⚡ 2.8 MET
Grupa: Home Activities
Laundry, drying, and washing by hand at a moderate pace
Moderate Effort
Laundry, drying, and washing by hand at a moderate pace
🔥 210 kcal/h ⚡ 4 MET
Grupa: Home Activities
Putting Away Laundry
Walking
Putting Away Laundry
🔥 120.75 kcal/h ⚡ 2.3 MET
Grupa: Home Activities
Making the Bed and Changing Linens
Making the Bed and Changing Linens
🔥 173.25 kcal/h ⚡ 3.3 MET
Grupa: Home Activities
Maple Syrup Harvesting with Carrying Buckets and Wood
Maple Syrup
Maple Syrup Harvesting with Carrying Buckets and Wood
🔥 262.5 kcal/h ⚡ 5 MET
Grupa: Home Activities
Moving Furniture and Transport Boxes
Transportation
Moving Furniture and Transport Boxes
🔥 304.5 kcal/h ⚡ 5.8 MET
Grupa: Home Activities
Lifting and Carrying Light Loads
Lifting and Carrying Light Loads
🔥 262.5 kcal/h ⚡ 5 MET
Grupa: Home Activities
Organizing and Tidying a Room
Organizing and Tidying a Room
🔥 252 kcal/h ⚡ 4.8 MET
Grupa: Home Activities
Scrubbing floors on hands and knees
Moderate Effort
Scrubbing floors on hands and knees
🔥 183.75 kcal/h ⚡ 3.5 MET
Grupa: Home Activities
Scrubbing Floors on Hands and Knees (Light Effort)
Light Effort
Scrubbing Floors on Hands and Knees (Light Effort)
🔥 105 kcal/h ⚡ 2 MET
Grupa: Home Activities
Floor Scrubbing on Hands and Knees
Vigorous Effort
Floor Scrubbing on Hands and Knees
🔥 341.25 kcal/h ⚡ 6.5 MET
Grupa: Home Activities
Sweeping garage or sidewalk
Sweeping garage or sidewalk
🔥 210 kcal/h ⚡ 4 MET
Grupa: Home Activities
Packing and Unpacking Boxes, Car Loading
Moderate Effort
Packing and Unpacking Boxes, Car Loading
🔥 183.75 kcal/h ⚡ 3.5 MET
Grupa: Home Activities
Walking and Putting Away Household Items
Moderate Effort
Walking and Putting Away Household Items
🔥 157.5 kcal/h ⚡ 3 MET
Grupa: Home Activities
Watering Plants
Watering Plants
🔥 131.25 kcal/h ⚡ 2.5 MET
Grupa: Home Activities
Building an Indoor Fire (Fireplace or Stove)
Building an Indoor Fire (Fireplace or Stove)
🔥 131.25 kcal/h ⚡ 2.5 MET
Grupa: Home Activities
Light Standing Chores (pumping gas, changing lightbulb)
Light Effort Tasks
Light Standing Chores (pumping gas, changing lightbulb)
🔥 105 kcal/h ⚡ 2 MET
Grupa: Home Activities
Light Walking and Household Preparation (closing windows, securing doors)
Moderate Effort
Light Walking and Household Preparation (closing windows, securing doors)
🔥 183.75 kcal/h ⚡ 3.5 MET
Grupa: Home Activities
Sitting and Playing with Children
Light Effort
Sitting and Playing with Children
🔥 115.5 kcal/h ⚡ 2.2 MET
Grupa: Home Activities
Standing and Playing with Children
Light Effort
Standing and Playing with Children
🔥 147 kcal/h ⚡ 2.8 MET
Grupa: Home Activities
Carrying Furniture and Boxes Upstairs
Carrying
Carrying Furniture and Boxes Upstairs
🔥 472.5 kcal/h ⚡ 9 MET
Grupa: Home Activities
Active Play with Children (Walking/Jogging)
Moderate Effort
Active Play with Children (Walking/Jogging)
🔥 183.75 kcal/h ⚡ 3.5 MET
Grupa: Home Activities
Walking and Carrying a Toddler (15 lbs or more)
Walking
Walking and Carrying a Toddler (15 lbs or more)
🔥 157.5 kcal/h ⚡ 3 MET
Grupa: Home Activities
Walking and Carrying an Infant (under 7 kg)
Walking
Walking and Carrying an Infant (under 7 kg)
🔥 120.75 kcal/h ⚡ 2.3 MET
Grupa: Home Activities
Vigorous Running and Playing with Children
Vigorous Effort
Vigorous Running and Playing with Children
🔥 304.5 kcal/h ⚡ 5.8 MET
Grupa: Home Activities
Infant Child Care
Infant Child Care
🔥 131.25 kcal/h ⚡ 2.5 MET
Grupa: Home Activities
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Moderate Effort Sitting Light Effort Walking Vigorous Effort Carrying Swimming Vigorous Walking-exercise Mild Effort Lighter Cleaning Cycling Carpentry Speed Basketball Driving Fun Soccer Standing Stationary Cycling Canoeing Quick Running Endurance General, Moderate Effort Leisure Moderate Pace Power Sedentary Stationary Strength Competitive

FAQ: Frequently Asked Questions

How often should I exercise?
For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity a week.
What is functional training?
Functional training is a classification of exercise which involves training the body for the activities performed in daily life.
Is walking a good exercise?
Yes, walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness.
What are the benefits of yoga?
Yoga improves strength, balance, and flexibility. It can also help relieve back pain and ease arthritis symptoms.
How can I improve my flexibility?
Improve flexibility through consistent daily stretching, yoga, and dynamic warm-ups.
What is an AMRAP workout?
AMRAP stands for 'As Many Rounds (or Reps) As Possible' in a given time frame, common in CrossFit.
What is core strength?
Core strength refers to the development of the torso muscles that stabilize, align, and move the trunk of the body.
What is strength training?
Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction.
What is active recovery?
Active recovery involves low-intensity exercise, like walking or cycling, to promote blood flow and muscle repair on rest days.
Are machines better than free weights?
Free weights build better stabilization and functional strength, while machines are great for isolating muscles safely.

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