Exercise for Weight Loss Print 13 Easy Ways to Burn 100 Calories By Malia Frey facebook twitter linkedin Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. Learn about our editorial process Malia Frey Fact checked by Fact checked by Shereen Lehman, MS on May 28, 2020 Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). Learn about our editorial process Shereen Lehman, MS on May 28, 2020 More in Weight Loss Exercise for Weight Loss Basics Procedures Nutrition for Weight Loss Diet Plans Medications Supplements 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 make weight loss happen with fun, mini sessions that blast away calories and 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 daily 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. Fun Tip 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 all day long. 1 Climb Stairs JGI/Jamie Grill Blend Images / Getty Images There's always a staircase nearby at work, at home or even in a hotel when you're traveling. Walk up the stairs for just ten minutes to burn 100 calories. You'll build strong, sexy legs as well. Climbing stairs help to shape the muscles in your lower body. Walking downstairs provides benefits too! 2 Stretch and Relax Hero Images / Hero Images / Getty Images 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. If you're not sure what stretching exercises to do, find a free or inexpensive online workout. 3 Play Ping Pong Cat Dolphin / EyeEm EyeEm / Getty Images 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. 4 Clean Off Your Desk Cultura/ Subjects / Getty Images 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. 5 Stand Up Klaus Vedfelt / Taxi / Getty Images So how many extra calories will you burn when you stand instead of sitting at the office? 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. When Your Mind Interferes With an Exercise Routine 6 Jump Rope Thinkstock / Stockbyte / Getty Images If you're really serious about weight loss and you want to burn 100 calories fast, you'll 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. 7 Go Dancing With Friends Dan Dalton / The Image Bank / Getty Images If your friends like to hit happy hour or eat out when they get together, change the plan to burn more calories. Go dancing with your friends to burn extra calories. Thirty minutes of casual dancing burns about 100 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. 8 Tidy Up Paul Bradbury / Caiaimage / Getty Images Got a house to clean? Believe it or not, housework can be an effective exercise session. Standard housecleaning burns about 100 calories in thirty 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 shape a tight body. 9 Take a Hike Cultura RM Exclusive / Matelly Cultura Exclusive / Getty Images 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 through unstable trails your leg muscles have to work harder to move and your core muscles have to work harder to stabilize. The result? A boost in the number of calories burned. 10 Play Kickball or Tag Fuse / Fuse / Getty Images 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 mega 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. 11 Roller Blade Tom Merton / OJO Images / Getty Images If you have access to smooth trails along a beach or through the city, why not see the sights on rollerblades? Rent a pair or dust off your old blades, 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. 12 Run Blend Images - Erik Isakson / Brand X Pictures / Getty Images 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 a 10-minute mile for 10 minutes to burn 100 calories. If you're not ready to run for a full mile, try to do run/walk intervals to build stamina and still burn fat. 13 Garden Cultura RM / Matelly Cultura / Getty Images 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 a few healthy vegetables. 10-Minute Workouts That Burn 100 Calories Was this page helpful? Thanks for your feedback! Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up for our newsletter and get it free! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Centers for Disease Control and Prevention. How many calories are used in typical activities? Updated May 15, 2015.