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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7/19/2013 11:32:24 AM

These are great ideas, but its important to remember we won't all burn the same amount of calories while doing all these different exercised. The heavier you are, the easier it is burn. For example, 20 minutes on a treadmill at a 5 MPH pace does not burn 192 calories for me; it burns about 160.


7/19/2013 11:23:56 AM

MONTREAL12's SparkPage
Never realized that washing the car could prove so effective; not to mention the lawn


7/19/2013 8:40:45 AM

BEEJEEM's SparkPage

Glad to see housework counts as a calorie burner. I know I work up a sweat when I do a thorough clean. Why then is it not included in the Fitness Tracking Search? How does one go about incorporating this as a fitness workout? I'm new to SparksPeople so I am still learning how to manuver the website. Thanks for the other good tips.


6/21/2013 3:44:57 PM

Take the dog walking one step further: hiking with the dog. We have a lovely hike and bike trail nearby that allows the dogs to be leash free, and hiking burns loads more than walking alone.


6/20/2013 11:39:43 AM

LMSWIFT's SparkPage
I now have a sudden urge to clean the house! Getting something done, and burning calories at the same time - Thanks!


6/8/2013 2:44:17 AM

walking my dogs twice a day for 20 t 30 mins. And when I work I step up my pace and walk alitte faster putting clothes away to get my heart rate up.


4/17/2013 8:16:01 AM

love walking my dog, she isn't walking me anymore :)


3/18/2013 6:10:40 PM

REESE316's SparkPage
Zumba on wii


3/18/2013 6:08:32 PM

REESE316's SparkPage
Zumba on wii


3/18/2013 6:07:26 PM

REESE316's SparkPage
Zumba on wii


1/30/2013 10:58:40 PM

TVUONG0730's SparkPage
never taking the elevator again


1/30/2013 9:17:25 PM

NANADEE44's SparkPage
Great ideas to prevent exercise burnout. Variety is the spice of life!


11/23/2012 4:14:15 PM

This makes me want to get up and move


10/12/2012 12:08:49 PM

NVRDWN88's SparkPage
Move around do something and these are all great ideas


9/24/2012 12:38:11 AM

Been thinking about getting a jump rope but now I'm totally getting one now...

Comment Pages (28 total)

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