Approximate the bmr for a 180ib sedentary man over a 24 hour period. Formula: 1 calorie per hour for every kilogram(2.2 lbs) of body weight sedentary: add 200 calories per day

Jamie is trying to become more active likes to run and lift weights but he feels the need to do more to get hidden burned up in work his heart doesn't have access to gym but has weights in living community with sidewalks can you come up with three different workouts for him that will him get into his target heart rate zone