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8 Ways to Burn 100 Calories Anytime, Anywhere

It’s happened to the best of us: you pull last year’s wardrobe out of storage and somehow... they don’t fit.

The scale confirms: you are 10 pounds heavier than last year. The past year flashes before your eyes--Thanksgiving, Christmas, Valentine’s Day, your best friend’s birthday. All those cocktails, all those desserts, all those mouthwatering meals; they all add up! In fact, one pound of fat is 3,500 calories, which can turn into extra pounds quickly if you aren’t paying attention.

Here are eight simple ways to burn 100 calories—anytime, anywhere!

At Work

Take the Stairs!
Ditch the elevator and opt for the stairs instead. You’ll need to walk one flight of stairs seven times to burn about 100 calories, according to the University of New Mexico Health Sciences Center. Depending on which story your office is on, you might have to take a few extra flights, but it will be worth it in the end!

Walk During Your Lunch Hour
There’s nothing like catching a bit of sunshine for 10 minutes on your lunch break. In just that window, a 150-pound person can burn 34 calories when walking a 3 mph pace. Depending on the quickness of your step, you could burn more. Add another 10-minute walk before and after work—or walk for 30 minutes at lunch—and you’ve got 100 calories. Use this distance calculator to compute your walking calories by minutes walked.

Park Far Away from Your Office
You may need to drive to work, but parking before you arrive at the office will give you an extra opportunity to wake up and smell the fresh air before sitting at your computer. How far away do you need to park to burn 100 calories? For a person that weighs 150 pounds who is walking at a 3 mph pace, a 1.5 mile stroll will burn around 100 calories. That distance equates to about 30 city blocks, so you’ll need to park 15 blocks away from the office and plan to walk about 15 minutes each way. In other words, if you need to be at work at 9:00 a.m., start your walk by 8:45 a.m.

At Home

If your home has carpets, don’t pass up an opportunity to run the vacuum each day, even if the home is pet-free. Vacuuming burns 100 calories in about 35 minutes. 

Earn Your Meal
Believe it or not, as you walk around your kitchen cooking a meal you can earn each spoonful. Making dinner burns about 100 calories in an hour!

Let’s do some math. If dinner takes about 40 minutes, and you already spent 20 minutes on breakfast earlier in the day, you have already burned 100 calories simply by being hungry! Plus, if your typical breakfast is more of a quick dish, washing dishes burns 22 calories in 15 minutes. And those who prefer traditional dining get a bonus: If you set the table and serve the food you’ll nix another 17 calories in 10 minutes. All considering, you can burn 100 calories by cooking a 35-minute dinner, setting the table, dishing up the food, and washing the dishes.

Wash Your Car
Time to have fun in the sun! Afterwards, your ride will look shiny and fresh and your abdominals and biceps will feel sharp, too. Washing the car for 20 minutes burns about 100 calories.

Play with Your Kids
There’s nothing more fun than hide-and-seek, playing catch, rolling around in the grass and having tickle fights with the kids. Lucky for parents, it’s a calorie burner, too! First of all, the average size of an American woman is 5 feet 4 inches tall and 140 pounds, according to the University of Texas at Austin Health Services. The average size of a man is 5 feet 9 inches tall and 162 pounds. For mom, 30 minutes of playtime equals 117 calories lost. For dad, it takes a little less time: he’ll burn close to 100 calories in 20 minutes.  

Bonus Burn: In the Gym

Jump Rope
You won’t need to travel far at all. Jump roping, even at a moderate tempo, spikes the heart rate and burns close to 107 calories in 10 minutes. Here’s the goal: you’ll want to break a sweat and be able to carry a conversation, but the breath is definitely upbeat, according to journalist Colette de Barros, of Self Magazine.

So don’t get rid of your favorite jeans just yet! As it turns out, burning 100 calories doesn’t have to be so difficult, as long you’re strategic, dedicated, and follow an eating plan.



University of New Mexico Health Sciences Center

Self Magazine[East+U.S.