Burn 100 Calories Quickly and Easily With These Tips

When you’re trying to lose weight, every little bit helps. You probably already have a plan in place to make smart food choices and shave off excess calories, but to succeed in your weight loss goals, paying attention to your calorie burn is just as important. It may not sound like much, but expending an extra 100 calories here and there can really add up over the course of a week. One pound is equivalent to 3,500 calories, so if you do five of these calorie-burning exercises every day, you’ll lose an extra pound a week. Combine with a healthy, balanced diet and you’re well on your way to a fitter, healthier you.

The best news is that you don’t have to go out of your way to do these exercises. They can be done during your work day, over the weekend, or while cleaning up around the house. It’s actually that easy. Here’s where to start.

1. Take your commute to the next level

man riding his bike to work

Biking will burn calories and give you fresh air. | iStock.com

If you bike to work, then you’re already on top of your game. Why not take it up a notch and burn an extra 100 calories while you do it? If your bike ride is 30 minutes, add in at least three sprints for 30 seconds each. David Kirsch, a personal trainer says that not only does this help you push past plateaus and get your heart rate up, but it can also shave off an extra 100 calories the easy way.

2. Make friends with the stairs

Taking the stairs

Walk up the stairs. | iStock.com

Rather than taking a mid-afternoon break to gossip or talk sports with your buddy, leave the office and spend 15 minutes walking up and down the stairs. You don’t even have to break a sweat to get the satisfaction of burning roughly 140 calories. Use the break to call an old friend or spend the time decompressing after a busy morning at work.

3. Embrace household chores

vegetable garden

Gardening is relaxing and healthy. | iStock.com

You may loath mowing your lawn, painting the garage, or working in the garden, but these simple household tasks can help you burn an easy 100 calories. Tell the neighborhood kids you’ll take care of your lawn this month and burn an estimated 119 calories in just 20 minutes. Spend the weekend painting the house and burn 120 calories in just 35 minutes worth of brush strokes. If you’ve been trying to eat more organic veggies, skip the grocery store and spend more time at home by planting and tending to a garden. You can burn an extra 105 calories for every 25 minutes you spend digging in the dirt and coaxing your garden to grow.

4. Turn to your golf game

father and son golfing

A round of golf never hurt anybody. | iStock.com

If you’re a golfer, you probably look forward to long, sunny weekends spent on the green. Golfing is already a great physical activity; just 30 minutes of hitting balls at the driving range burns about 100 calories. Why stop there? Rather than hiring a cart, carry your clubs and burn an extra 100 calories every 15 minutes.

5. Go on a mini run

woman running up on mountain stairs

A mini-run will perk you up. | iStock.com/lzf

Not everyone is a runner, but you don’t have to be training for a marathon to take advantage of calorie-burning cardio. Running for five to seven minutes burns over 100 calories. Put on your tennis shoes and do a lap around your neighborhood or pick up your mail on foot. If you happen to be on a beach, your calorie burn increases by 50 calories for the same time spent, so go ahead and sprint from your towel to the water or do a quick jog down the beach.