I'm pretty sedentary (student, coding) with a BMR of about 1700, and my TDEE is quite low without exercise. I eat at maintenance level (1800 kcal), and then create my deficit through exercise, burning a total between 2200-2300 daily.
So, for those who run a typical 500 calorie deficit and prefer to create it through exercise, what do you do? My difficulty is burning the required amount on a consistent, daily basis, mainly because so much cardio involves the legs.
For example yesterday I went for a 3 mile walk and later in the day did 30 mins of jump rope. Today my legs were wasted so I opted to use my arms and chop wood with a splitting axe for two hours.
One of my favorite ways to burn them is just to go for a long walk, like over 6 miles. That usually burns around 500 calories if you do it in under 2 hours. It's so easy going, however not very time efficient.
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[–] 1oftheguys 0 points 1 point 1 point (+1|-0) ago
It's still using legs, but burpees get more of the body involved.