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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7/26/2015 6:22:07 AM

Never realised that clearing out the kids room could be counted as exercise but given how hot and sweaty I was when I finish I shouldn't be surprised


7/26/2015 5:22:55 AM

Feeling real good right now after learning I burnt calories while decluttering and reorganising the pantry yesterday. Never saw this as an exercise :)


5/1/2015 7:59:05 PM

ORLAAR's SparkPage
Wow. I do some of these and never really looked at them as calorie burners.


5/1/2015 7:34:13 PM

Excellent list. I would add - do one of the "Walk Away The Pounds" videos. Low impact aerobics right in the house - great for winter.


12/7/2014 12:17:30 PM

I use oldies to march in place. Somedays I march for 60 mins straight!


12/7/2014 12:16:19 PM

I started doing modified pushups, crunches and planks in July every day and love the workout!


12/7/2014 12:15:19 PM

I miss living near the local heated pool! I used to train for triathlons. I sure miss that workout!


12/7/2014 12:14:34 PM

Been building up my endurance to be able to ride my racing bike. I miss riding. Great workout!!


12/7/2014 12:13:02 PM

I workout on my Wii over 180 mins a week! :)


11/29/2014 11:47:11 AM

One could also do 10 minutes of kettlebell training in order to burn 200 calories.


9/3/2014 9:41:44 PM

Love these tips! Thanks!


7/16/2014 10:03:53 PM

I have just recently joined the rope jumping challenge, rope jumping for one about 5 days, approximately two session @ 10 minutes each that =110 calories burnt- I suppose I should take a few days off and return to the rope jumping by Friday evening. I have also experienced with walking the dog and that is fun-thing is I do not have frequent access to a dog. Thanx for an insightful photo album.


6/8/2014 4:52:48 AM

Thank you! This is helpful and inspiring :)


6/8/2014 2:27:25 AM

MELAYAHM's SparkPage
Not sure the Lance Armstrong is the best example to use for cycling 'take drugs and lie about it'! According to my Fitbit I burn over 2000 cals, go up average 44 flights of stairs, walk an average 7 miles every day at work, - I'm a cleaner. Doesn't help when I snack voraciously after work though.


6/7/2014 4:09:07 PM

I would love to have the Fitness Buddy- Puppy-- to run with.

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