5 Ways to Torch 100 Calories

Pause             1 of 6

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!

    See more fitness slideshows Click here to to redeem your SparkPoints
      You will earn 5 SparkPoints

  • Member Comments on this Slideshow

    (scroll to end to leave a comment)


    6/22/2012 9:43:33 AM

    I never thought of it...just small things, just last night I ate a bit too much but now...no regrets because I have burned it off. Thanks


    6/22/2012 9:14:51 AM

    JPEARL127's SparkPage
    Sometimes you aren't aware that you are "exercising" because you are enjoying a walk in the park or through the zoo, a museum, etc. If you don't have space for a garden, volunteer at a local garden to help with maintenance or with special programs for children.


    6/22/2012 8:33:44 AM

    DANCINGJONI's SparkPage
    Well I certainly have to get out of the car more often and dance around it. In this whole trip I have not got any slimmer, no bigger either but I have to do something more every time I have been stopped for ten minutes or more. It is a great journey and Art is getting slimmer, but then he is the one doing the walking LOL. We are passed Hope now going down number three. There are many mountains to climb LOL. www.thewalkoflife.org
    Dance. Dance. Dance. For the joy of it!


    6/22/2012 8:18:19 AM

    SAINTBETH's SparkPage
    Those 100 calorie burns add up. Good tips.


    6/12/2012 1:00:17 PM

    CLAYLADY001's SparkPage
    Having severe osteo arthritis in my back I can't exercise much but do manage to walk around our long driveway almost every day and of course all the liitle things do add up but unfortunately they don't seem to be making a difference in my weight loss.So need to ramp up the exercise a little more.


    6/8/2012 1:44:20 PM

    I read so much about shop til you drop.If you don't have money to shop the mall is still a good safe way to exercise and window shop at the same time.


    6/7/2012 11:34:09 PM

    MOTHER2012's SparkPage
    I make everything I do a workout. Cooking, making beds, sweeping my floors, to getting up off the couch or a chair. Its kinda fun to see what you can make into a work out. just by doing the things you do everyday the simple things.


    5/31/2012 11:25:42 AM

    Dancing is my friends favorite work out, Even if we all hit the gym, we usually have a dance party once a day for about an hour and we also use it as a reward. We just hit up the club on the weekends and dance for hours straight. Dancing is the best workout!


    5/31/2012 8:46:14 AM

    Interval routines are awesome and sooo effective!


    5/20/2012 2:40:28 AM

    SHARPISTOL's SparkPage
    I have the WII, so I know when doing the different things, with it, from walking or running on the treadmill, dancing, pretend bowling, tennis, swimming, etc., that I am burning a lot of calories. I,mostly, try to do exercising the regular way, the way it was done, before inventions, like the WII, etc.; however, when I find that I am short on time, or there is inclement weather, etc., it is time for the WII!


    5/18/2012 11:06:00 PM

    I do squats while brushing my teeth or lunges, not extreme ones but enough to know I burned some calories, also standing up while posting this, and if im stuck in a line somewhere sometimes flex the glutes. My health science instructor swore that the glute (butt) flex burned lotsa calories and after about a minute you really feel it!


    5/18/2012 7:58:53 PM

    WEGENERCS's SparkPage
    I wear a pedometer that measures moderate speeds. Surprising how many of those minutes I get in a day just by ordinary walking at a slightly faster pace.


    5/18/2012 1:55:52 PM

    Moving is always a work out, I am usaully one of the first to volunteer with my friends.


    5/17/2012 2:21:15 PM

    walk away the pounds vcr tape, that's how old it is, is still my favorite way to spend my time walking


    5/17/2012 11:52:03 AM

    SMBELL86's SparkPage
    My favourite time to get a walk in is at lunch time. I know a lot of people say "I'm to busy at work" but if you are going to eat your lunch at your desk regardless, why not actually take your lunch and go for a 30 minute walk. Believe me will feel less stressed and more relaxed when you get back. The world will go on without you at your desk for 30 minutes. If you died tomorrow....your company would still survive!

    Comment Pages (4 total)

    x Lose 10 Pounds by June 5! Sign up with Email Sign up with Facebook
    By clicking one of the above buttons, you're indicating that you have read and agree to SparkPeople's Terms & Conditions and Privacy Policy and that you're at least 18 years of age.