This Week's Activity
Brisk walking, cycling, gardening, swimming laps
Running, HIIT, competitive sports, fast cycling uphill
Weights, resistance bands, bodyweight exercises (push-ups, squats)
WHO Guideline
Adults should get 150–300 minutes of moderate-intensity activity, or 75–150 minutes of vigorous-intensity activity, per week — or an equivalent combination — plus muscle-strengthening activity on 2+ days.
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Enter this week's activity, then click Calculate.
Educational use only. If you have a heart, joint, or other chronic condition, check with your doctor before starting a new exercise programme.