Walking Guide

50 Easy Ways to Burn 100 Calories

Everything you do burns calories—breathing, sleeping, standing, and all of the active pursuits you enjoy. But what does it take to burn just 100 calories? You may be surprised by how little—or how much—activity you have to do to achieve that goal! To put it all in perspective for you, we’ve gathered 50 different ways to burn 100 calories. From standard exercises you do at the gym, to everyday chores around the house, you can burn 100 calories in just a few short minutes of your day.

Keep in mind that not all movement is created equal. In order to classify an activity as a cardio ''exercise,'' you must be working at 60-80% of your maximum heart rate. (You can calculate your target heart rate here.) However, even though periods of less intense activity may not count as part of your workout, they still provide health benefits and burn extra calories. After all, the less sitting you do, the better!

50 Ways to Burn 100 Calories

(Values are approximate and are based on a 150-pound person.)

Workouts:
  1. Biking: 23 minutes of casual cycling
  2. Cardio dance class: 15 minutes
  3. Elliptical: 8 minutes
  4. Jumping rope: 9 minutes at a moderate intensity
  5. Lifting weights, vigorously: 15 minutes
  6. Pilates: 24 minutes
  7. Rowing machine: 13 minutes
  8. Running stairs: 6 minutes
  9. Running: 9 minutes of running at a 6 mph pace
  10. Swimming: 15 minutes moderate intensity
  11. Walking stairs: 11 minutes
  12. Walking: 20 minutes of walking at a 3 mph pace
  13. Water aerobics: 23 minutes
  14. Yoga: 20 minutes
  15. Zumba: 11 minutes
     
Sports and Leisure Activities:
  1. Basketball, shooting hoops: 20 minutes
  2. Bowling: 30 minutes
  3. Dancing around living room: 20 minutes
  4. Darts: 35 minutes
  5. Golfing, carrying clubs: 15 minutes
  6. Ice skating, moderate: 18 minutes
  7. Kickball: 13 minutes
  8. Mini golf or driving range: 30 minutes
  9. Playing catch with a football: 35 minutes
  10. Playing Frisbee: 30 minutes
  11. Playing soccer, casual: 13 minutes
  12. Skiing,downhill: 10 minutes
  13. Softball or baseball: 18 minutes
  14. Tennis (doubles): 21 minutes
  15. Tennis (singles): 15 minutes
  16. Treading water, moderate effort: 23 minutes
  17. Volleyball, recreational: 26 minutes
  18. Water skiing: 15 minutes
Yard Work:
  1. Mowing the lawn: 20 minutes
  2. Painting house: 18 minutes
  3. Raking leaves: 23 minutes
  4. Shoveling snow: 15 minutes
  5. Washing the car: 20 minutes
  6. Weeding the garden: 18 minutes
Everyday Activities:
  1. Carrying an infant: 24 minutes
  2. Cleaning, moderate effort: 26 minutes
  3. Cooking: 34 minutes
  4. Doing dishes: 40 minutes
  5. Mopping the floor: 20 minutes
  6. Playing with children: 23 minutes
  7. Pushing a stroller: 35 minutes
  8. Rearranging furniture: 14 minutes
  9. Shopping: 38 minutes
  10. Sweeping: 23 minutes
  11. Walking the dog, 26 minutes

Were you surprised by the amount of time it takes to burn 100 calories? Which of these activities can you incorporate into your life to burn an extra 100 calories per day? Pick one that fits into your schedule and go for it!
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Member Comments

Thanks for this list. I saved it for future use. Report
I'm saving this article. Always looking for varied ways to get activity so I don't get bored. Report
Great Report
thanks Report
Thanks for including yard work Report
I looked it up. Pilates burns more calories than yoga. And both burn more than 100 cal. In the time it says here. It depends on how much you weigh. If you weigh more, you burn more. Also, I was thinking about bowling or kickball. If I was on a bowling league and had to take turns bowling it would take more than 30 min. to burn 100 calories. Report
Yoga burns more calories than pilates? Not the ones I do. Report
Good ides. Im gonna do some weeding today. Report
LOTS os FUN ideas for burning the calories. A GREAT WAY TO GET UP AND GOING!!! Report
Great article. This one is a keeper! Thank you Report
great ideas Report
Great ideas.
Thanks Report
Great ideas Report
Saw this article previously... went back to look up some suggestions today again. Thank you! Report
Walking Guide

About The Author

Erin Whitehead
Erin Whitehead
is a health and fitness enthusiast who co-founded the popular website FitBottomedGirls.com and co-wrote The Fit Bottomed Girls Anti-Diet book (available May 2014). Now busier than ever with two kids, she writes about healthy pregnancy and parenting at FitBottomedMamas.com.
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