13 Easy Ways to Burn 100 Calories

Did you know that you can burn 100 calories fast with fun daily activities? There's no need to go to the gym or get sweaty. You can blast away calories with fun mini sessions that keep your daily schedule on track.

Some of these 100-calorie workouts take just minutes to complete and some take a little bit longer. But you won't have to change into workout gear, drive to the health club, or take a shower afterward. So it's easy to insert them into your everyday routine. 

As you calculate your total calorie burn throughout the day, keep in mind that a 150-pound woman burns about 10 calories when sitting quietly. If she chooses to do a 100-calorie workout instead, she burns 90 extra calories, not 100. But each of these activities also provides other health benefits like improved strength, increased flexibility and a boost of excitement. Do several of them throughout the day to burn 200, 300 or even 500 extra calories. 


Climb Stairs

calories burned on stairs

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There's almost always a staircase nearby at work, at home, or even in a hotel when you're traveling. Walk the stairs for just ten minutes to burn 100 calories. You'll build strong legs as well. Climbing stairs help to shape the muscles in your lower body. Walking downstairs provides benefits too!​


Stretch and Relax

stretch to burn calories

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Too exhausted for vigorous movement? No problem! If you stretch and relax or do an easy yoga workout for 30 minutes, you'll burn about 100 calories. In addition, you help to increase the range of motion in your joints, decrease stress and may improve the quality of your sleep.


Play Ping Pong

calories burned playing ping pong

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When is the last time you picked up a paddle and played ping pong? If you play for just 20 minutes you'll burn about 100 calories. And you'll improve your hand-eye coordination as well. Pick a talented opponent and you'll burn even more calories. A vigorous game of table tennis can be a challenging aerobic workout.


Clean Off Your Desk

burn 100 calories at your desk

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There are those days when you just need to finish office chores. You have no time to climb stairs or go for a lunchtime walk to burn calories. That's okay. Office work burns calories, too. An hour of desk work burns about 100 calories. Need to burn a few more? Stand while you work, place your trash can further away or take quick stretch breaks to increase movement. 


Stand Up

calories burned standing

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You burn about 10 extra calories for every 10 minutes you stand rather than sit at the office. And the good news is that you don't need a fancy standing desk to take advantage of the benefit. Ask co-workers if you can hold meetings at a standing location instead of in the conference room. Or better yet, take the meeting on the road and solve workplace problems while you walk.


Jump Rope

calories burned jumping rope

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If you're really serious about weight loss and you want to burn 100 calories fast, jump rope. You only need to jump for seven minutes to blast away 100 calories. You'll also improve coordination and build strength in the lower legs at the same time.

Can't jump for a solid seven minutes? Work your way up to it. Keep a jump rope handy in your kitchen or office to practice and build stamina. You'll burn a few extra calories while you learn.


Go Dancing With Friends

calories burned dancing

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If your friends like to hit happy hour or eat out when they get together, change the plan to burn more calories. Go dancing to burn extra calories. Thirty minutes of casual dancing burns about 165 calories. But the benefits don't end there. If you choose a dance club instead of eating out, you skip the high-calorie restaurant meal and build a calorie deficit for weight loss even faster.


Tidy Up

calories burned housecleaning

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Got a house to clean? Believe it or not, housework can be an effective exercise session. Standard housecleaning burns about 100 calories in 30 minutes. Need to burn a few more? Change up your chores to burn more calories when you clean. Simple tasks like vacuuming and dusting can be modified into exercises that build strength.


Take a Hike

calories burned hiking

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Who needs an excuse to get outdoors? Lace up your hiking boots and head for the hills to burn 100 calories in just 15 minutes. Hiking burns more calories than walking because of the difference in terrain. When you hike up a hill or on unstable trails, your leg muscles have to work harder to move you forward and your core muscles have to work harder to keep you stabilized. The result? More calories burned.


Play Kickball or Tag

calories burned during kickball

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If you're home with kids during the day, put them to work to help you lose weight. Childhood games like kickball or tag burn lots of calories. These activities are essentially high-intensity interval workouts and they make your kids happy, too. A 15-minute game burns 100 calories and builds a special bond with your loved ones. 


Inline Skate

calories burned rollerblading

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If you have access to smooth trails along a beach or through the city, why not see the sights on inline skates? Rent a pair or dust off your old Rollerblades, pads, and safety gear. You don't even have to be a pro. An easy beginner-level rollerblading session burns 100 calories in just ten minutes.



calories burned running

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The simplest way to burn 100 calories fast is to run. And you don't have to be a marathoner or a speed freak to blast away fat. Run one 10-minute mile to burn 100 calories. If you're not ready to run for a full mile, try run/walk intervals to build stamina while burning fat.



calories burned gardening

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Got a green thumb? Put it to work for weight loss! Gardening burns about 100 calories for every 25 minutes that you spend digging, weeding, and planting. The added bonus is that you enjoy the outdoors while you create a beautiful garden and maybe even grow a few healthy vegetables.

A Word From Verywell

Keep a 100-calorie workout jar on your kitchen counter or your desk at work. Keep these and other easy workout ideas on slips of paper in the jar. Encourage co-workers, friends, or family members to pull out a slip and complete a workout two or three times throughout the day to promote healthy movement and weight loss.

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  1. Centers for Disease Control and Prevention. Physical Activity for a Healthy Weight. Updated May 15, 2015.