Fitness

How to Burn 100 Calories: 10 Ways to Move More Now

While gyms and fitness studios are excellent venues to get your sweat on, there are a variety of activities you can do that don’t require joining a fitness facility and still help you accomplish exercise goals. In fact, some of the best ways to burn calories are done outside the gym, so you can do them at home, while at work, or traveling.

How to Burn 100 Calories

Below you will find out more about how to burn 100 calories including:

  1. Climb stairs for 10 minutes
  2. Do yoga for 30 minutes
  3. Walk for 30 minutes
  4. Do your work standing rather than sitting
  5. Jump rope for 7 minutes
  6. Dance for 30 minutes
  7. Do rigorous chores for 30 minutes
  8. Hike for 15 minutes
  9. Run a 10-minute mile
  10. Garden for 25 minutes

Verywell / Ryan Kelly


The activities you choose may vary based on how much time you have available, what you feel your body needs that particular day, the weather, and so on. There are no right or wrong choices here. Just several options for achieving the same goal: to get moving.

The exact amount of calories your body will use doing these activities depends on your weight, sex, age, body composition, and more. Therefore, this rate is different or everyone. For simplicity’s sake, the calorie counts used in this article are for a 150-pound woman. You can calculate your individual calorie burn rate for a more precise number.

A Word From Verywell

Keep a 100-calorie workout jar on your kitchen counter or your desk at work. Keep these and other easy workout ideas on slips of paper in the jar. Encourage co-workers, friends, or family members to pull out a slip and complete a workout two or three times throughout the day to promote healthy movement and increased fitness.

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