Fitness Articles

50 Easy Ways to Burn 100 Calories

Torch Your Way to the Top with These Activities

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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.)

  1. Biking: 23 minutes of casual cycling
  2. Cardio dance class: 15 minutes
  3. Elliptical: 8 minutes
  4. Jumping rope: 9 minutes at a moderate intensity
  5. Lifting weights, vigorously: 15 minutes
  6. Pilates: 24 minutes
  7. Rowing machine: 13 minutes
  8. Running stairs: 6 minutes
  9. Running: 9 minutes of running at a 6 mph pace
  10. Swimming: 15 minutes moderate intensity
  11. Walking stairs: 11 minutes
  12. Walking: 20 minutes of walking at a 3 mph pace
  13. Water aerobics: 23 minutes
  14. Yoga: 20 minutes
  15. Zumba: 11 minutes
Sports and Leisure Activities:
  1. Basketball, shooting hoops: 20 minutes
  2. Bowling: 30 minutes
  3. Dancing around living room: 20 minutes
  4. Darts: 35 minutes
  5. Golfing, carrying clubs: 15 minutes
  6. Ice skating, moderate: 18 minutes
  7. Kickball: 13 minutes
  8. Mini golf or driving range: 30 minutes
  9. Playing catch with a football: 35 minutes
  10. Playing Frisbee: 30 minutes
  11. Playing soccer, casual: 13 minutes
  12. Skiing,downhill: 10 minutes
  13. Softball or baseball: 18 minutes
  14. Tennis (doubles): 21 minutes
  15. Tennis (singles): 15 minutes
  16. Treading water, moderate effort: 23 minutes
  17. Volleyball, recreational: 26 minutes
  18. Water skiing: 15 minutes
Yard Work:
  1. Mowing the lawn: 20 minutes
  2. Painting house: 18 minutes
  3. Raking leaves: 23 minutes
  4. Shoveling snow: 15 minutes
  5. Washing the car: 20 minutes
  6. Weeding the garden: 18 minutes
Everyday Activities:
  1. Carrying an infant: 24 minutes
  2. Cleaning, moderate effort: 26 minutes
  3. Cooking: 34 minutes
  4. Doing dishes: 40 minutes
  5. Mopping the floor: 20 minutes
  6. Playing with children: 23 minutes
  7. Pushing a stroller: 35 minutes
  8. Rearranging furniture: 14 minutes
  9. Shopping: 38 minutes
  10. Sweeping: 23 minutes
  11. 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!
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About The Author

Erin Whitehead Erin Whitehead
is a health and fitness enthusiast who co-founded the popular website and co-wrote The Fit Bottomed Girls Anti-Diet book (available May 2014). Now busier than ever with two kids, she writes about healthy pregnancy and parenting at

Member Comments

  • I showed this to my daughter who is a busy single mother and she was excited and motivated to get healthy and also joined Sparkpeople while we chatted over Easter dinner! Thanks for helping us see that exercise like good eating has to fit into daily routine - 3/27/2016 8:45:10 PM
  • This is very helpful information. Thanks - 3/26/2016 10:54:43 AM
  • Sorry, bit doubting this. I used to clean a school, for a living, that's about say 6 hours actually hoovering etc, climbing 44 flights of stairs a day, walking about 6 to 8 miles a day. According to this list, I should have been burning waaay more than I ate, and the weight should have been falling off me, but I couldn't get below 10 and a half stone, even tracking on SP to 1700 cals a day. - 2/24/2016 2:25:33 AM
    This is really nice way - 2/12/2016 10:30:51 AM
  • Today I spent 4 hours cooking, but SP does not give any credit for that.
    According to this article, 34 minutes cooking time burns 100 calories. - 1/23/2016 9:17:11 PM
  • Really shows you don't have to practically kill yourself - like on those reality diet competitions on TV - to burn calories. This article gave me hope. Thanks - 1/21/2016 7:57:58 PM
  • You can also do basic self defense moves at high intensity and burn a lot of calories in very little time. These can be done with no special equipment and take very little space, when they're done right they typically employ all or most muscles at least to some extent, especially the midsection, and you get the added benefit that in addition to better fitness you also improve your ability to defend yourself. They are a good way to add variety to whatever else you're doing. - 1/21/2016 2:13:12 PM
  • Not a very useful article if you don't weigh anywhere near 150 pounds. If I weighed that little, I wouldn't even be on this site unless I had come on heavier and was now in maintenance mode. - 10/20/2015 9:58:52 AM
  • good exercises today, cleaned PART of my closet, worked for over an hour in it. Cleaning out my clothes that are now much too big. Will alter some that I really like. Thank God for Sparks - 9/27/2015 3:55:13 PM
  • Jib, Sorry to hear about your osteo, I have it in the hip. HAd my knee operated on in January.I HAd to lose 70 pounds before operation. I went to physical therapy to learn what exercises to do to help. While sitting watching TV just moving your legs up and down helps. I am surprised your Doctor hasn't recomended PT . In the meantime I will pray for you. God's Blessings to you, Barbara - 9/27/2015 3:52:30 PM
    I suffer from limited mobility with osteoporosis in both knees, spine and rigth shoulder. I am unable to do stairs or even walk in the grocery store for more than 5 minutes without help. However, my doctor told me to lose 100 lbs before he will give me knew knees. Further, i have not worked for 3 yrs and do not qualify for disability. I live in Canada. - 6/11/2015 5:00:40 PM
  • SANDY51464
    some of the are wrong i have an elliptical and it only burns 80 calories in 15 minutes and thats pushing it and as for sweeping or mopping the floor noone takes that long so be more true with your facts not all true
    - 6/10/2015 2:47:19 PM
    It's always been "100" this and that in the world of "diet", just a point of reference, not an absolute. Just like headlines about weight loss, some one who lost 96 lbs. will be rounded off to 100, or 47 lbs will be 50, etc. looks better. If you need to lose 7, you say 10. One time I lost 67 lbs. and "prevention" did an article on me, but insisted on saying "70",,,,,,,,, - 6/10/2015 6:40:37 AM
  • If you're a beginnier or have any kind of high blood pressure or health concerns, please check Spark's "Reference Guide to Exercise Intensity". The info is far safer than the numbers given. 80%? No thanks.
    - 5/3/2015 12:38:53 AM
    If only you really could do some exercises, right to the minute, in order to lose a certain amount of weight, life would be a breeze, but the body does not work that way. Why is it always "100" calories? We are not machines that can be programmed. - 1/21/2015 4:34:59 AM

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