Easy ways to burn 100 calories

Updated May 11, 2017

Having no time is one of the biggest excuses people give for not working out. The truth is, as long as you’re moving around the odds are you’re getting a small workout without even realizing it. Here are eight simple, gym-free workouts that will burn 100 calories for someone weighing 11 stone.

Go bowling

Instead of going out to see a film, spend your night out at the nearest bowling alley. Bowling is fun, competitive and will burn 100 calories in 27 minutes.

Walk the dog

Studies show that dog owners are usually in better shape than people without pets, and it has something to do with the fact that dogs need to be walked. Man’s best friend is great motivator to get you out and about, and it doesn’t take long for the calories to add up. Walking at 4 miles per hour will burn 100 calories in about 18 minutes.

Go swimming

Swimming is one of the more intense cardio workouts. It’s also easy on the joints, improves muscle strength, balance and endurance and it burns calories fast: 14 minutes of normal swimming will burn off 100 calories. Engaging in more high-energy strokes, like the breaststroke, will rid you of your 100 calories in eight minutes.


As far as workout intensity is concerned, skipping is comparable to vigorous swimming and running at 6 mph. But unlike most cardio workouts, you don't have to leave your home to skip. If you have a skipping rope, an open space and eight minutes of free time then you can burn 100 calories.

Cook a meal

As the saying goes, if you want something done right you have to do it yourself. Cooking your own meals allows you to ensure that the healthiest, leanest ingredients are used. If that’s not enough, here’s another reason to stop ordering take-out: cooking for 33 minutes will burn off 100 calories.

Rake the leaves

For many people gardening is a fun hobby and may not even seem like a workout. But all of the energy burned from squatting, lifting, raking and pulling in the garden adds up. Twenty-one minutes of raking the lawn and sacking leaves or 18 minutes of pulling out weeds will burn 100 calories.


Dance classes are a great way to get in your cardio workout and have fun doing it. But if classes with complex routines scare you, try learning disco, ballroom or salsa dancing instead. About 15 minutes of dancing will burn 100 calories. Not a class person at all? Dance around your living room to your favorite workout playlist instead.

Wash the car

Cleaning anything will help you burn a few calories, but some cleaning jobs yield greater results than others. Washing your car or cleaning the windows around the house will cut 100 calories in 18 minutes.

Use the stairs

Taking the stairs is one of the easiest choices you can make to burn calories. It’s also the sort of workout that you can do just about anywhere. Fourteen minutes on a step stair machine will burn 100 calories, but the stairs in your house, apartment or office building will work just as well.

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