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8 Easy 100-Calorie Burns for Busy People

8 Easy 100-Calorie Burns for Busy People
Dr. Constance Odom, MD Picture of Dr. Constance Odom, MD

Medically reviewed by

Written by our editorial team.

Last Edited 4 min read

Burning 100 calories doesn't seem like much. But in the long run, you have to be able to burn as many calories a day as you take in to maintain your current weight. If you are trying to lose weight, you have to burn more calories than you take in. If you are serious about your health and your weight loss, you're probably already on an exercise routine. But the fact of the matter is that you can't rely on exercise alone to burn all of those calories. Your body can only take so much abuse.

Still, you have to burn those extra calories somewhere. To that end, anywhere you can burn an extra 100 calories without hardly trying is a benefit. And, if you burn the calories 100 at a time, you likely won't even notice the effort. Plus burning calories while performing other useful activities helps you maintain your weight or lose weight while also getting other tasks accomplished, which makes you feel better and makes your whole family happier in the long run.

Method #1 To Burn 100 Calories - Running

You don't have to be a marathon runner to burn many calories. Running for just 20 minutes is more beneficial than walking on a treadmill. If it's a warm day, take your run outside. Run around the block a few times and you will have reached your goal. Twenty minutes burns 100 calories. If it feels good, keep going to burn more. Also, if you live near a beach you will burn an extra 50 calories in that 20 minutes by running on the sand due to the additional resistance. To make it an even better exercise try jogging uphill for some time and resting when you need to.

Method #2 To Burn 100 Calories - Dancing

Have a spontaneous dance party in your living room after work to release tension. Turn up the music and dance with your kids to keep them entertained. Even a little dance before bed can make a difference. Twenty minutes of dancing burns roughly the same 100 calories as 20 minutes of running â and it's way more fun!

Method #3 To Burn 100 Calories - Cleaning

Getting into that cleaning groove can help you easily burn 100 calories, and you'll have a clean house to show for it. Constant movement while scrubbing every inch of your bathroom will burn 100 calories. Cleaning other rooms in your house while listening to music, dancing, and singing can also burn a fair amount of calories. Your body and your family will thank you, and with all that rewarding hard work, you will thank yourself.

Method #4 To Burn 100 Calories Working Outside

Vigorous yard work, raking leaves, pulling weeds, or mowing the lawn can burn 100 calories in just 10 minutes. Working in a garden digging around in the dirt to pull weeds and plant bulbs can also burn 100 calories in just 20 minutes. The key here is not to dilly-dally. You have to keep moving at a relatively fast pace to burn those calories with these activities. You'll get the chores done faster and have more to show for it than just a pretty yard.

Method #5 To Burn 100 Calories - Read

Read to burn calories? Really? You might think this is ridiculous. How can just sitting with a book burn calories? The fact of the matter is that your brain is like a muscle and it gets stronger with practice, although that in and of itself doesn't burn calories. But when you are reading you are moving somewhat, turning pages and holding the book, and that takes muscle use as well. In the end, reading for 65 minutes straight will burn 100 calories! You can read anything you like, a novel or a magazine, or even a textbook. Reading is a great way to relax and expand the mind, while also burning a few extra calories in the process.

Method #6 To Burn 100 Calories - Home Decor

You can hang or rehang pictures on your walls for 30 minutes to burn 100 calories. The pictures may not weigh much, but bending, stooping, lifting, holding up the pictures, and hammering nails and picture hangers can really burn up some calories in a hurry. You can give your home a mini makeover, finally get some of that artwork hung, change the look of your home, rotate family photos, or just add some pizazz to your home decor. All of this, and you burn 100 calories as well.

Method #7 To Burn 100 Calories - Swimming

Swimming is a relaxing form of exercise, and one that works the entire body. You may not even feel like you are exercising at the time, but when you get done your body feels heavier. There's a reason for that. Just 10 minutes of swimming burns over 100 calories. Most health clubs and community centers have an indoor pool where you can free swim at certain times of day for a relatively low cost. If you swim at the beach against a current you'll burn even more calories. Swimming also helps regulate blood sugar and is one of the best cardio workouts you can get with minimal effort.

Method #8 To Burn 100 Calories - Vacuuming

This household chore burns at least 100 calories. Go on a vacuuming spree and vacuum every floor in your home. For every 30 minutes of vacuuming, you will burn at least 100 calories. If you harden your abs while vacuuming you can even get a bit of a core workout and burn even more calories in the process. Your home will never look cleaner. To get more out of your vacuuming workout, vacuum each room twice: once to clean it, and the other to put some designs into the carpet by vacuuming against the grain.

Hopefully, these methods will give you some good ideas on how to burn 100 calories. Remember that every little bit helps when you are trying to lose weight or maintain a healthy weight, and many of these methods you can fit into the busiest of lifestyles but you have to make an effort.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your physician about the risks and benefits of any treatment. Nu Image Medical may not offer the medications or services mentioned in this article.