How to Burn 100 Calories

Run, swim, bike, or dance off those calories fast

A quick exercise can leave you feeling empowered, confident, and more energetic—plus, if choose the right workout, and you can zap 100 calories like that. From fun to intense to productive, we’ve listed all the best workout options below. Plus, we’ll offer bonus health benefits and insider tips, too. Ready to knock out 100 calories quick? Read on for everything you need to know.

[Edit]Things You Should Know

• Enjoy high-intensity workouts like running and kickboxing to burn 100 calories in just over 10 minutes.
• Choose a leisurely workout, like light walking or yoga, to relax while you burn your calories (though this will take closer to 20-30 minutes).
• Or, burn your calories while you check something off your to-do list. Cleaning and gardening will scorch roughly 100 calories in 30 minutes.
• Remember, depending on your workout intensity, weight, and genetics, you'll burn calories at different rates. The timelines included below are approximations!

[Edit]Steps

[Edit]Jump rope for 8 minutes.

1. Jump roping can be an intense, calorie-scorching workout. You loved it as a kid, and now as an adult, you’ll love what it does for your body! Grab a jump rope and hop for 8 minutes straight to burn 100 calories. Or, if you’re looking for a more challenging workout, try alternating on one leg at a time for 30 seconds, back and forth.
   
   • Not only is jumping rope fun, but it’s also a great way to improve your cardio fitness through high-intensity exercise and strengthen your bones, too!^[1]

[Edit]Kickbox for 10 minutes.

1. Punch, smack, and whack your way to an amazing workout. Kickboxing is a truly killer workout and that's gained popularity in recent days, too. This is considered a high-intensity workout, meaning it's a great choice if you're looking for a major challenge. Try out a local class at your recreation center or head online and find a beginner's class there.
   
   • Not only is kickboxing a great way to burn calories, but it also improves muscle power, agility, and flexibility.

[Edit]Run for 10 minutes.

1. A nice jog can leave you feeling refreshed—and burn calories quickly. The amount of calories you’ll burn running depends on how much ground you cover, and typically, 1 mile equals about 100 calories. So if you’d rather take it slow, no worries. Or if you’re pressed for time, head out for a quick sprint instead! And luckily, it's super easy to get started as a beginner; just progress at your own pace, and work up to higher speeds gradually.^[2]
   
   • Running isn’t just a great way to burn calories. This exercise is also super connected to longevity and fighting off chronic disease; so every time you lace up those running shoes, you’re keeping yourself healthier for longer, too.^[3]

[Edit]Play tennis for 11 minutes.

1. Game, set, match your way to an endorphin rush. Grab your racket, ball, and a pal and get yourself down to the court! Or, if you don’t have anyone to play with waiting on deck, hit balls against your garage door (if it’s sturdy enough to handle your wicked forehand, that is!). Playing tennis involves tons of sprinting and it'll wear out your arms too, so it’s a great way to burn energy in a jiff.
   
   • Not only does tennis burn 100 calories in 11 minutes, but it’ll also increase your anaerobic health, lower your blood pressure, improve your metabolism, and strengthen your muscles.^[4]

[Edit]Bike for 12 minutes.

1. Cycling is a great calorie burner (and a convenient way to get around). If you take your bike out for a casual spin, you’re likely to burn 100 calories in around 12 minutes. So why not leave the car in the driveway? Try biking to work, a friend’s, or the store to seamlessly weave an extra workout into your schedule.
   
   • Flexibility, weight loss, bone strength, and improved mental health are just a few health benefits linked to cycling.^[5]

[Edit]Play basketball for 12 minutes.

1. Enjoy a fun pick up game and sweat it out in the process. Basketball can be a super exciting way to bond with friends, fill and afternoon, and fine-tune your skills. If you’re playing a full game against some opponents, then you’ll be doing a ton of running back and forth, too (hello, extra calories!). But even if you’re just shooting by yourself, that still burns around 100 calories in 20 minutes.^[6]
   
   • Plus, basketball isn’t just a great way to burn calories. You’ll also find that your coordination, muscle strength, and endurance improve, too—on top of that, basketball is thought to improve players’ concentration as well.

[Edit]Rollerblade for 12 minutes.

1. Have fun, feel the breeze, and scorch calories on your favorite skates. We all know that rollerblading looks amazing, but did you know that it’s also a great workout? Head out to your favorite cement path or skate park and get moving. For even more fun, grab some friends and pick a spot with great views!^[7]
   
   • Rollerblading isn’t just great for your leg and glute muscles—while you keep yourself upright using your arms and legs, you’re strengthening those regions, too!

[Edit]Swim for 13 minutes.

1. Say goodbye to those calories with a quick, refreshing swim. Swimming at a casual pace will burn 100 calories in just 13 minutes, so it’s a super effective workout. If you’re new to swimming and need a little help getting into the swing of things, try starting out using fins. More of a social exerciser? Try treading water with a pal and burn 11 calories per minute.^[8]
   
   • Not only is swimming a great calorie burner, but it’s also a great full-body workout. Plus, it can build your endurance, strength, and cardio fitness.

[Edit]Do bodyweight workouts for 14 minutes.

1. Build muscle and break a sweat without heading to the gym. Bodyweight workouts are the perfect combination of effective and convenient. You have tons of options, too. Try pushups, throw in some crunches, challenge yourself with squats, or build muscle with knee ups. In general, doing bodyweight workouts will burn different amounts of calories, but no matter which one you pick, your body's bound to benefit.
   
   • In addition to the standard health benefits of a great workout, bodyweight exercises are great because you can start at your own speed. Add weight if you need to and feel free to quit whenever your body's had enough (and give it another try tomorrow. You've got this!).^[9]

[Edit]Walk stairs for 14 minutes.

1. Skip the elevator and burn a few extra calories. Simple habit tweaks can make a huge difference for your daily calories burned. Do you take an elevator up to work, school, or activities every day? Try the stairs instead—walking up the steps burns around 100 calories in 14 minutes. Plus, run up the steps instead and you’ll be able to kick those calories even quicker.^[10]
   
   • Every time you take the stairs, you’re improving your bone and muscle health. Plus, you’re achieving this without any extra (expensive) workout equipment!

[Edit]Dance for 15 minutes.

1. Who says that working out has to be boring? Grab a friend, plug in your favorite playlist, and get grooving. Dancing is a great way to burn calories without even realizing it—and though it definitely depends on how you’re moving, you can burn 100 calories in just 15 minutes. Throw in little jigs throughout the day or, if you want to kick those cals even quicker, use dumbbells or ankle weights while you dance it out.
   
   • Fun fact: dancing isn’t just great for the body. It can also reduce risk of dementia and improve your memory, too.^[11]

[Edit]Elliptical for 18 minutes.

1. Bust it on the elliptical machine for a quick, effective workout. Plus, ellipticals are known for being a great workout for beginners—if you’re new to the gym and aren’t sure where to start, hop on one of these machines.^[12]
   
   • On top of that, the elliptical is easy on your joints and uses your whole body, too. All in all, it’s a great pick to sweat it out!

[Edit]Garden for 20 minutes.

1. You read that right—a green thumb can help you burn major calories. Exercise doesn’t have to mean sweating buckets and lifting weights. Pull out those garden sheers instead! When you think about it, gardening does involve a lot of crouching, lifting, leaning, and digging. And all of those little movements add up to a decent calorie total.
   
   • Plus, gardening can actually increase your self esteem, increase heart health, and improve hand strength. The more you know!^[13]

[Edit]Walk for 22 minutes.

1. Enjoy a nice, relaxing stroll and chat with a pal. Who said working out had to be a total pain? Go out for a lovely, brisk walk while you burn major calories. Choose somewhere beautiful in nature, and you’ll reap some amazing mental health benefits, too. Plus, you can always burn calories faster by creating a more difficult walk. Hold some light weights, or walk on an incline instead.
   
   • Walking can help you lose weight, increase your energy levels, reduce stress, and strengthen your bones.

[Edit]Stand up for 30 minutes.

1. Get up off your seat, and burn calories without a second thought. Have you ever wanted to scorch the day’s calorie load without having to try? We’ve got the solution right here. Stand on your feet for an extra 30 minutes during the day, and that’s 100 calories burned. Whether you’re watching TV, working, reading, or listening to music—just enjoy your favorite activities while standing up.^[14]
   
   • While you stand, you’re also improving your balance, strengthening your legs, and reducing your risk of back pain.

[Edit]Go shopping for 30 minutes.

1. Enjoy the finer things in life—all while kicking out extra calories. Whether you need to grab groceries (or you’re just looking to enjoy an afternoon at the boutiques), shopping involves walking, lifting, and lugging around bags full of awesome finds. In short: yes, shopping is a bit of a workout!
   
   • And while you pick out your dream pair of shoes, you'll be doing more than boosting your physical health. Shopping can actually boost your mood in the moment and over time, too.^[15]

[Edit]Do yoga for 31 minutes.

1. Improve your mindfulness, relax your body, and burn calories with yoga. Though this exercise takes a little more time, there are tons of other amazing benefits. Yoga can increase mindfulness—which will help you feel more emotionally resilient and can even boost your mood. Plus, yoga is super accessible if you’re just getting started. But at the same time, there are always new ways to challenge your body if you’re a long-time enthusiast.^[16]
   
   • Yoga can actually make you better at self-care, emotional regulation, and managing stress. Plus, it promotes heart health, balance, strength, and hip flexibility too.^[17]

[Edit]Massage your partner for 35 minutes.

1. Earn brownie points with your partner while getting in a mini workout. Massaging uses your upper body and hand muscles—and if you’re giving a higher-pressure massage, you’ll need to use all your strength! Try a shoulder or deep tissue massage, and rack up the health benefits while you do it.
   
   • Not only can giving a massage benefit your health, but it has major positive effects for the recipient, too. Pain reduction, improved circulation, and reduced anxiety, for instance, are in your partner's future.^[18]

[Edit]Clean for 30-40 minutes.

1. Give your pad a fresh look while getting in a nice workout, too. Different cleaning jobs will burn calories at different rates—but no matter which one you choose, you’ll be doing your body a favor. Choosing heavier duty jobs (ones that require lifting, kneeling, and scrubbing) if you’re looking for a more rigorous workout sesh. Or, if you’re happy to burn your calories a little slower, dusting, vacuuming, and dishwashing still involve a surprising amount of action.
   
   • Plus, a clean house will lower your stress levels, help you get sick less, and improve your respiratory health. Basically, this option is a total win-win-win!^[19]

[Edit]Video

[Edit]Expert Interview

Thanks for reading our article! If you’d like to learn more about burning calories, check out our in-depth with [v161616_b01].

[Edit]References

[Edit]Quick Summary

1. ↑ https://www.cdc.gov/physicalactivity/basics/children/what_counts.htm
2. ↑ [v161690_b01]. 22 January 2021.
3. ↑ https://dr.lib.iastate.edu/server/api/core/bitstreams/4877a5be-9ac4-4822-9623-e00098fd79c5/content
4. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/tennis-health-benefits
5. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/cycling-health-benefits
6. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/basketball-health-benefits
7. ↑ https://cdn.ymaws.com/www.ilparks.org/resource/resmgr/healthy_lifestyles/August_10.pdf
8. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/swimming-health-benefits
9. ↑ https://www.health.harvard.edu/exercise-and-fitness/the-advantages-of-body-weight-exercise
10. ↑ https://hr.duke.edu/wellness/exercise-fitness/take-stairs/benefits-taking-stairs
11. ↑ https://socialdance.stanford.edu/syllabi/smarter.htm
12. ↑ https://www.shape.com/fitness/cardio/elliptical-vs-treadmill
13. ↑ https://healthtalk.unchealthcare.org/health-benefits-of-gardening/
14. ↑ https://hbr.org/2010/08/the-many-benefits-of-standing
15. ↑ https://health.clevelandclinic.org/retail-therapy-shopping-compulsion/
16. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga
17. ↑ [v161616_b01]. 26 August 2020.
18. ↑ ​​https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/massage/art-20045743
19. ↑ https://www.rush.edu/news/health-benefits-cleaning

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