50 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, 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. 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:
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Biking: 23 minutes of casual cycling
Cardio dance class: 15 minutes
Elliptical: 8 minutes
Jumping rope: 9 minutes at a moderate intensity
Lifting weights, vigorously: 15 minutes
Pilates: 24 minutes
Rowing machine: 13 minutes
Running stairs: 6 minutes
Running: 9 minutes of running at a 6 mph pace
Swimming: 15 minutes moderate intensity
Walking stairs: 11 minutes
Walking: 20 minutes of walking at a 3 mph pace
Water aerobics: 23 minutes
Yoga: 20 minutes
Zumba:11minutes
Sports and Leisure Activities:
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Basketball, shooting hoops: 20 minutes
Bowling: 30 minutes
Dancing around living room: 20 minutes
Darts: 35 minutes
Golfing, carrying clubs: 15 minutes
Ice skating, moderate: 18 minutes
Lisa Boehm BHSc, CHC, CPT
www.strive-365.com
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Kickball: 13 minutes
Mini golf or driving range: 30 minutes
Playing catch with a football: 35 minutes
Playing Frisbee: 30 minutes
Playing soccer, casual: 13 minutes
Skiing, downhill: 10 minutes
Softball or baseball: 18 minutes
Tennis (doubles): 21 minutes
Tennis (singles): 15 minutes
Treading water, moderate effort: 23 minutes
Volleyball, recreational: 26 minutes
Water skiing: 15 minutes
Yard Work:
34. Mowing the lawn: 20 minutes
35. Painting house: 18 minutes
36. Raking leaves: 23 minutes
37. Shoveling snow: 15 minutes
38. Washing the car: 20 minutes
39. Weeding the garden: 18 minutes
Everyday Activities:
40. Carrying an infant: 24 minutes
41. Cleaning, moderate effort: 26 minutes
42. Cooking: 34 minutes
43. Doing dishes: 40 minutes
44. Mopping the floor: 20 minutes
45. Playing with children: 23 minutes
46. Pushing a stroller: 35 minutes
47. Rearranging furniture: 14 minutes
48. Shopping: 38 minutes
49. Sweeping: 23 minutes
50. 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!
Lisa Boehm BHSc, CHC, CPT
www.strive-365.com