5 Ways to Torch 100 Calories

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5 Ways to Torch 100 Calories

Written by Melinda Hershey, Health Educator

Little bursts of activity can really add up throughout the day, helping to rev your metabolism and turn your body into a fat-burning machine. Here are some small, fun ways you can work more movement into your life to incinerate 100 calories at a time.

*Estimated calorie burn is for a 150-pound woman. Individuals who weigh more will burn more calories for the same activity.

Just Dance!

Exercise doesn't have to be a chore! Blast a mini-playlist of 4 of your favorite up-tempo tunes and get down. The harder you boogie, the more calories you'll burn, but 10-15 minutes of steady grooving on your living room dance floor will slash an average of 100 calories.

Shop 'Til You Drop

Now here's a convincing argument for the next time you think about taking an impromptu trip to the mall! Mall-walking and shopping will get rid of 100 calories in 40 minutes. Now that's a great deal!

Get Your Garden On

Beautify your home and incinerate calories at the same time! Just over 20 minutes of light to moderate gardening will erase 100 calories. Here's to pretty flowers and a trimmer middle!

Help a Friend Move

The next time a friend asks you to help them move into a new place, don't make excuses as to why you can't. It's the perfect opportunity to burn off some energy--plus, it's what good friends do! Moving involves a lot of lifting and hauling, which will eliminate 100 calories in just under 20 minutes.

Try an Interval Routine

Intervals are an efficient way to burn maximum calories in minimum time. The bursts of activity are intense, but short, which makes them fly by!

Try this quick routine:

  • Jumping jacks: 20 seconds
  • Rest: 10 seconds
  • High knees: 20 seconds
  • Rest: 10 seconds
  • Jump rope (or pretend jumping rope): 20 seconds
  • Rest: 10 seconds

    Repeat 9 times to kiss 100 calories goodbye!

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  • Member Comments on this Slideshow

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    6/26/2014 9:12:32 AM

    My Home Owners' Association will love the tip about gardening. You can never be too thin and have too much curb appeal!


    3/12/2014 12:14:33 AM

    COLUMBINE2's SparkPage
    I'm hoping to return to my old strategy of going outside to walk every time I think of eating. Just need the OK from the dr. on Thursday. Keeping my fingers crossed.


    7/10/2013 1:11:37 PM

    GEORGIOUSONE's SparkPage
    Awesome. I love the tips from Sparkpeople!! It has totally changed my lifestyle.


    4/13/2013 3:47:31 AM

    CJBAGGINS's SparkPage
    MIMAS3 - I tried to visit your sparkpage to give you some suggestions, but you must not have made a page yet.

    Here are some ideas for you:



    Hope those give you some ideas!


    4/12/2013 9:08:45 PM

    I'm wheelchair bound any suggestions?


    4/11/2013 10:49:00 PM



    4/11/2013 11:15:56 AM

    Wow you can do this all day at work when waiting for a print out or making copies!


    4/11/2013 10:40:49 AM

    SPARKBJOK's SparkPage
    Great. Thanks!


    11/14/2012 9:33:54 AM

    GETULLY's SparkPage
    Great ideas!


    11/5/2012 12:36:18 PM

    EDITOR891's SparkPage
    I am very happy with this valuable site. I use the nutrition and fitness trackers, an exercise video, and overall information supplied by this site. I'm very glad I found it!


    11/5/2012 4:51:30 AM

    YAY Dance for the fun of it!


    8/14/2012 5:19:52 PM

    GRACE813's SparkPage
    Wow! That interval workout at the end is intense! Got me motivated to go for a walk! I like the idea of get 100 calorie burns in througout the day. Though this one left me a little bit too sweaty to do in the office!


    7/3/2012 12:01:20 PM

    GIDGETATHOME's SparkPage
    Holey Moley! Just tried the interval training - that was a work out! Got a good sweat on in only 15 minutes - perfect! Also, all that jumping around helped me realize I need a new sports bra.


    7/3/2012 1:07:37 AM

    NANAFITZ1's SparkPage
    I have COPD exercising for me is hard. I think this might work even if I can only do 5 mins at a time. Better than nothing "Right"


    6/30/2012 11:46:59 AM

    CATLADYX8's SparkPage
    On my shopping day I do 3-4 laps on the outside aisles of the store before I shop. It is a good way to get in some exercise. I tell my husband we walk first then shop. No stopping on the walks, Just make a mental note of what you want to look at on our last lap.

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