It’s been an extremely busy few weeks, not an excuse, just an “exercise” in juggling new activities and responsibilities. Think I’m finally getting a handle on it.
Activities / Milestones of Note:
- This past Sunday, did a 5K and ran/jogged 2/3rds of it. Compare to this April when struggled to just walk one.
- On the 5th week of the C25K training program.
- Signed up for 3rd 5K this year – the Turkey Trot Thanksgiving morning.
- Battling emotional eating yesterday while in another bad depression BUT was able to stop myself for calling for pizza/cheesecake takeout and instead did a 20 minute run.
- Called Overeater’s Anonymous to start digging into what’s holding me back and get tools to address overeating, sugar addiction, and self sabatogue.
But enough about me, here’s the good stuff:
How To Torch 100 Calories…Some Ways Are Easier Than Others, But You’ll Be Surprized!
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 around the house, 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. (You can calculate your target heart rate here.) 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.)
- 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: 11 minutes
Sports and Leisure Activities:
- 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
- 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
- Mowing the lawn: 20 minutes
- Painting house: 18 minutes
- Raking leaves: 23 minutes
- Shoveling snow: 15 minutes
- Washing the car: 20 minutes
- Weeding the garden: 18 minutes
- Carrying an infant: 24 minutes
- Cleaning, moderate effort: 26 minutes
- Cooking: 34 minutes
- Doing dishes: 40 minutes
- Mopping the floor: 20 minutes
- Playing with children: 23 minutes
- Pushing a stroller: 35 minutes
- Rearranging furniture: 14 minutes
- Shopping: 38 minutes
- Sweeping: 23 minutes
- 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!