Everything you do burns calories: breathing, sleeping, standing and all other activities you enjoy doing. But what does it take to burn just 100 calories? You may be surprised to know that it doesn’t take much.
From normal exercises at the gym to everyday chores around the house, you can torch 100 calories in just a few minutes of your day. And that can add up if you’re trying to lose or maintain your weight. Physical activity also plays a big role in keeping blood glucose levels in check if you have diabetes.
Keep in mind, the amount of calories you burn will depend on how long you exercise and the intensity of the activity. Choosing a higher-intensity activity will burn more calories than a lower-intensity activity. Lower-intensity activities require more time to burn the same amount of calories. Adding faster intervals can increase your calorie use.
Weight is another factor when it comes to burning calories. A heavier person actually burns more calories than someone who is lighter when they exercise for the same amount of time.
Here are just a few ways to burn 100 calories with physical activity, both in and out of the gym:
In 10 minutes
- Jump rope continuously
- Play a quick game of racquetball
- Swim laps without stopping
- Play a short tennis game (singles)
- Shovel snow (winter’s not over yet!)
In 15 minutes
- Tread water in the pool or ocean
- Lift weights continuously
- Enjoy a short aerobics class
- Walk uphill
- Paint a small room—or part of a big one!
- Clean a gutter
In 20 minutes
- Rake leaves
- Wash and wax the car
- Walk briskly through the mall
- Take a leisurely bike ride
- Volunteer to pick up trash
In 30 minutes
- Slow dance or ballroom dance continuously
- Put up holiday lights outside the house
- Push your child in a stroller
- Take the dog for a walk
Managing your daily calories is as much about what you eat as what you burn. Making simple diet changes can also help. Try some of these easy tips to save 100 calories per day:
- Do you drink more than two glasses of whole or 2 percent milk per day? Switch to 1 percent or low-fat milk.
- Switch from regular bacon to turkey bacon.
- Limit meat portions to 3-4 ounces (about the size of a deck of cards).
- Choose diet soda instead of regular soda.
- Switch from cooking with butter or margarine to a cooking spray—each tablespoon of butter is an extra 100 calories.
- When making sandwiches or burgers, skip the cheese.
- Instead of a regular or king-size chocolate bar, savor a fun-sized one.
- Don’t reach for that second glass of wine or other alcoholic drink.
Commit now to a few items on these lists and see how it helps your efforts to achieve or maintain a healthy weight.
Can you think of other ways to cut calories throughout your day? Tell us in the comments section!