20 Ways to Torch 200 Calories


20 Ways to Burn 200 Calories

Do visions of schlepping away on the treadmill or giving up your social life for the gym come to mind when you think about burning calories? Think again!

These fun workouts and activities will help you burn approximately 200 calories* each. Take your pick, whether you need ideas to get started on your fitness program or get the scale moving in the right direction again.

*Calorie estimates for a 160-pound female come from SparkPeople's fitness tracker. Men--and women who weigh more--will burn more calories.


Video games like Nintendo Wii let you exercise more than your thumbs. It gets you up off the couch and sweating!
50 minutes = 200 calories burned

Hop to It

Grab a jump rope and make like a kid! Wear good cushioned shoes and use a steady hard surface.
10-15 minutes = 200 calories burned

Tee Off

Hit the links at your local golf course. Walking and pulling (or carrying) your own clubs is great exercise!
50 minutes = 210 calories burned

Lather Up

Wash your car by hand. Get out the vacuum, hose, bucket, and sponge for a detailed cleaning.
40 minutes = 216 calories burned

Fitness Buddy

Take the dog for a walk, and try to maintain a brisk (about 4 mph) pace. Fido needs exercise, too!
25 minutes = 190 calories burned

Get Served

Call up a friend for a friendly game of racquetball or tennis. This is a good opportunity to catch up while you get fit! You donít have to be a pro to have fun!
25 minutes = 218 calories burned


Get off the couch and move it for a whole new look. All that lifting, tugging, pushing, and pulling adds up.
25 minutes = 210 calories burned

Keep Climbing

Head for the Stairmaster at the gym, stadium steps at a local school, or staircase at your office to burn mega calories. Try to accumulate several minutes over the course of a day.
30 minutes = 216 calories burned

Strike Out

This is a great opportunity to do something active and fun as a family instead of camping in front of the television.
60 minutes = 200 calories burned

Spin Cycle

Do your best Lance Armstrong imitation. Get your bike out for a few trips around the block or head to your local bike trail. A 10-12 mph pace is moderate for most people, but you'll burn more calories going uphill and/or faster.
30 minutes = 210 calories

Add Color

Add a fresh coat of paint to your favorite room to burn calories while you cross off your to-do list!
40 minutes = 208 calories burned

Lawn Care

Mow the lawn the old-fashioned way. Get out your push mower and trim the edges when you're done.
40 minutes = 215 calories burned

Take the Plunge

You don't have to be Michael Phelps or Dara Torres to benefit from swimming. Alternate your strokes and you can even jog, lane walk, or tread water, too!
30 minutes = 215 calories burned

Get Organized

Clean out the garage. You've put it off for too long, and you know it needs it--so why not use it as an excuse to burn some calories!
25 minutes = 210 calories burned

Basic Training

Create your own boot camp with exercise stations such as jumping rope, pushups, jumping jacks, crunches, squat thrusts, and jogging in place. Spend 2 minutes at each station and repeat 3 times.
30 minutes = 200 calories burned


Beautify your yard. Weed the flower beds. Spread some mulch. Trim the hedges. Plant some flowers. Work in the yard for 45 minutes and love the improvements. No yard? Help an elderly person in a neighborhood; it will be good for you both!
55 minutes = 205 calories burned

Get Groovy

Turn on your favorite tunes and make your living room a dance hall. If you have a partner, great! If not, it just gives you more room to get down!
40 minutes = 216 calories burned

Shoot & Score

Friendly gatherings donít always have to be around the table! Call some friends for a quick game of half or full court basketball.
20 minutes = 192 calories burned

Tread Lightly

Hop on the treadmill (or head outdoors) for a quick jog at about a 5 mph pace.
20 minutes = 192 calories burned

Tidy Up

This one job seems to never end, but break out the broom, vacuum cleaner, and cleaning products. Make it a goal to keep moving and finish as quickly as possible to ensure your heart rate gets up!
40 minutes = 216 calories burned

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Member Comments on this Slideshow

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6/2/2009 9:43:38 AM

DEBJNC's SparkPage
Those are some great ideas. And like many other postings, there are things I do and don't even think about the calories I'm burning!


6/2/2009 9:41:33 AM

Thanks, cleaning it is for me


6/2/2009 9:39:03 AM

WEENGAN's SparkPage
Great Ideas! Thanks.


6/2/2009 9:37:44 AM

Ha! And everyone thought I was crazy detailing my car myself this weekend. I kept telling them "I am saving money and burning calories!" I was correct. I wonder how many calories for a wax job?


6/2/2009 9:37:39 AM

MLINDSEY22's SparkPage
These were AWESOME and just think we do a lot of them without even realizing it..


6/2/2009 9:35:55 AM

I especially love the Wii fit idea! Who knew that within less than an hour, you can burn 200 calories!!


6/2/2009 9:35:38 AM

CALICE04's SparkPage
thanks..... love the ideas for burning calories.....


6/2/2009 9:33:55 AM

SEONAG's SparkPage
I like the activities where less coordination is required. Things like going for a walk or digging in the garden.


6/2/2009 9:30:52 AM

MONISIA79's SparkPage
thanks a lot for ideas, ictures really help to see what we can do to burn 200cal!! :)


6/2/2009 9:23:31 AM

Thanks for the ideas. I have lots of fun on the WII fit games, playing tennis, baseball, bowling, golf etc., then there's yoga, aerobics, balance, and more. This isn't exercise, IT'S FUN! Then of course, there's going outside and walking, looking at our beautiful ocean as i walk, looking for the early whales. Much easier if it's fun.


6/2/2009 9:20:43 AM

Great tips! I always wonder what calories are burned as you do housework or gardening. Thank you.


6/2/2009 9:18:27 AM

GINA6982's SparkPage
I was actually wondering how many calories some of these activities burn! Thanks for the info!


6/2/2009 9:17:15 AM

Thank you for these wonderful ideas


6/2/2009 9:09:04 AM

Very helpful info! Thanks!


6/2/2009 9:03:41 AM

IMAGAS's SparkPage
Great reminder that everyday tasks, or special weekend projects count BIG in burning calories!
I have horses. I count on the quality time spent with them as calorie burning opportunities, including the glamorous task of "mucking stalls!" That task alone is builds muscle and sweat equity.

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