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 don’t 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 don’t 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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3/29/2014 6:53:47 PM

SGAR36's SparkPage
Love these quick and easy things I can do to burn up the calories.


2/20/2014 11:42:05 PM



1/26/2014 4:59:06 PM

another blizzard day here in Minnesota I choose to get exercise by shoveling I am not persistent enough yet in my food and exercise routines I am not trying to be molly sunshine being realistic though I take advantage when I can the shoveling HAS to get done use it to your benefit


1/26/2014 12:39:46 PM

GIVEUP30's SparkPage
of great wish I didn't read the one below me words like that rude my day and I was sending great day to others


1/22/2014 11:43:51 PM

Well, considering the weather sucks ass here in Chicago, IL, I will be doing some serious housecleaning tomorrow...maybe I'll even start tonight before I go to bed. Great way to kill off some serious calories!!! Mama likey!!!


1/22/2014 6:58:42 AM

TORTISE110's SparkPage
good one!


1/16/2014 11:00:40 AM

Those are excellent ideas. I actually do many of them already. Thanks


9/22/2013 3:41:58 PM

Hi, I just started using this site, this week. How do you put in manually the calories you burn while doing other exercises not listed on this web site? Please help, thanks.


9/16/2013 4:11:52 PM

Grain of salt time here. My Bodymedia armband shows me burning far fewer calories for any given activity than Spark estimates. Leave plenty of margin for error.


9/1/2013 9:05:55 PM

I guess this is because of my weight, but according to sparkpeople's fitness tracker I need to jump rope for 23 minutes to burn 200 calories D:
Far more than 10 or 15...


8/23/2013 8:39:27 AM

I don't think I'll be imitating Lance Armstrong any time soon.


8/23/2013 6:11:23 AM

SIFUMARY1's SparkPage
Wii is a great sub if bad weather .


7/20/2013 7:28:04 AM

great post needed the tips today


7/19/2013 8:35:15 PM

I like the one about tidying up. I did that yesterday and definitely broke a sweat!


7/19/2013 2:08:05 PM

DELLMEL's SparkPage
Bowling on wii

Comment Pages (28 total)

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