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Movement / The 20-minute mission

Make your
20 minutes count.

A walk around the block. A trail through the trees. A few songs in the kitchen. Find your way to move.

Every activity below is 20 minutes. Calories are approximate total energy used during the session, including energy you would use at rest.

Showing estimates for an 80 kg adult.

STEADY · OUTDOORS20 MIN

Walking

100est. kcal / 20 min

A level route at around 2.8–3.4 mph.

Try this

Walk ten minutes away from home, then turn back.

Beyond the calories

A simple way to build movement into a break.

BRISK · OUTDOORS20 MIN

Brisk walking

130est. kcal / 20 min

A purposeful pace around 3.5–3.9 mph on level ground.

Try this

Choose a familiar loop and keep a steady, brisk pace.

Beyond the calories

A more energetic option without switching to running.

MODERATE · OUTDOORS20 MIN

Trekking / hiking

140est. kcal / 20 min

A normal pace through fields and hillsides, without a pack.

Try this

Choose a short local trail with a clear return route.

Beyond the calories

Explore different terrain and spend time outside.

EASY · OUTDOORS20 MIN

Leisure cycling

105est. kcal / 20 min

A relaxed ride below 10 mph.

Try this

Pick a quiet, flat route and enjoy a short ride.

Beyond the calories

A lower-impact alternative to running.

VIGOROUS · OUTDOORS20 MIN

Jogging

200est. kcal / 20 min

Continuous jogging at a self-selected pace.

Try this

Choose a manageable route. Slow down whenever you need.

Beyond the calories

A higher-intensity choice when it suits your fitness.

MODERATE · INDOORS20 MIN

Dancing

100est. kcal / 20 min

General contemporary dancing, without long pauses.

Try this

Put on a few favourite songs and move around the room.

Beyond the calories

An equipment-free option for a rainy day.

Choose something you enjoy and can comfortably manage. You can change activities from day to day. Calories are one part of the picture; the commitment is simply to move.

How we estimate calories

Estimates use activity-specific MET values from the 2024 Adult Compendium of Physical Activities. Formula: kcal ≈ MET × body weight (kg) × 20 ÷ 60. Results are rounded to the nearest 5 kcal to avoid false precision.

These are population-based estimates for adults aged 19–59, not individual measurements. Pace, terrain, fitness and individual physiology change the actual energy used. Rest breaks reduce session totals. Values show total calories, rather than extra “active calories” above rest.

Sources: walking and hiking (3.8, 4.8 and 5.3 MET), leisure cycling (4.0 MET), jogging (7.5 MET), contemporary dancing (3.8 MET). About the Compendium.

Your weight is used on this page only and is not saved or sent anywhere. Choosing an activity opens your account activity log.