Kim Steele / Today
Sitting all day may be just about the worst thing you can do to your body. Your muscles burn less fat and blood flows more slowly. To top it off, there’s greater risk of high blood pressure, bad cholesterol and extra belly inches. Even if you make time for daily workouts, sitting slumped in front of a computer the rest of the day can undo many of those benefits.
Regularly getting up out of your chair and moving around helps to offset some of these issues. Ideally, you should get up every hour (at the least) and walk around, do push-ups against, work in a few lunges and squats or whatever you can manage. But it’s not always possible if you’re on deadline and practically chained to your desk. So here are ways to burn calories even while you’re working.
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Tighten your abs
Planks are great. But they are not the only exercise that works your ab and core muscles. Try this even while you read these words: Tighten your abs as if someone’s about to tickle you. Hold a few seconds, release and repeat 10 times. Another good one that targets lower abs: lift your feet a couple inches off the ground, kick them out and bring them back down. Repeat as many times as you can.
Do a little dance
If you don’t mind a few odd looks in your direction, this is a fun one. Think of (or listen to, if you can) a danceable tune and bob your head, shrug your shoulders and get your groove on. You’ll not only burn calories but it could put you in a better mood!
Tone your legs
Straighten out your legs until they’re parallel to the ground and focus on tightening your quads (the muscles in front of your thighs). Hold a few seconds and slowly lower back down and immediately repeat. For greater resistance, rest one foot over the opposite ankle for added weight as you straighten your leg. Plus, practice rolling up onto the balls of your feet while squeezing your calves. Hold and release as you bring heels back to the floor.
Get fidgety with it
Tapping your foot, wriggling yourself around in your seat and generally moving around without actually getting up can add up to hundreds of calories per day. (There’s actually a name for it: NEAT, for non-exercise activity thermogenesis.) Tap your pen on your desk, shake out your arms, tip your head side to side to stretch out your neck, open and close your hands to stretch your fingers, bring your shoulder blades back together and sit up straight — just keep moving!
These tips will help keep you going on super busy days, but strive to get up at least every hour or so if you can. And, of course, aim to get to the gym or outside for a walk or run a few times a week for best results and a total body workout.
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- 50 Easy Ways to Burn 100 Calories
- Burn, Baby, Burn!
- How to Burn Belly Fat: Cut 100 Calories a Day
- 50 Ways to Lose Your Love Handles
- 10 ways to burn 100 calories
- 1. Tennis
- 2. Walking
- 3. Swimming
- 4. Zumba
- 5. Running
- 6. Cycling
- 7. Strength training/weightlifting
- 8. Yoga
- 9. Ironing
- 10. Gardening
- 1. Run up & down your stairs
- 2. Dance to your favourite tunes
- 3. Treat yourself to a healthy, home-cooked dinner
- 4. Zen it out
- 5. Cycle to the shops
- 6. Mop the floors
- 7. Turn your living room into a Zumba
- 8. Play Mum
- 9. Play some football
- 10. Have a bowl-tastic time
- 11. Walk the dog
- 12. Wash the dishes
- 13. Clean your car
- 14. Give your walls a well-needed refresh
- 15. Take a stroll
- 16. End the day with a jog
- 17. Sing in the shower
- 18. Get the ironing out the way
- 19. Treat your loved one to a massage
- 20. Practise your skipping
- 21. Let your inner child go wild
- 22. Nap the afternoon away
- 23. Mow the lawn
- 24. Get musical
- 25. Sweat it out in the sauna
- 26. Play fetch with your dog
- 27. Rejig your living room layout
- 28. Weed away your worries
- 29. Do a speed clean
- 30. Go on a shopping spree
- Think Outside the Gym: 10 Ways to Burn 200 Calories
- Similar articles
- 7 Creative Ways to Burn Calories
50 Easy Ways to Burn 100 Calories
Everything you do burns calories—breathing, sleeping, standing, and all of the active pursuits you enjoy. But what does it take to burn just 100 calories? You may be surprised by how little—or how much—activity you have to do to achieve that goal! To put it all in perspective for you, we’ve gathered 50 different ways to burn 100 calories. From standard exercises you do at the gym, to everyday chores around the house, you can burn 100 calories in just a few short minutes of your day.
Keep in mind that not all movement is created equal. In order to classify an activity as a cardio ”exercise,” you must be working at 60 to 80 percent of your maximum heart rate. However, even though periods of less intense activity may not count as part of your workout, they still provide health benefits and burn extra calories. After all, the less sitting you do, the better!
Burn, Baby, Burn!
(Values are approximate and are based on a 150-pound person.)
- Biking: 23 minutes of casual cycling
- Cardio dance class: 15 minutes
- Elliptical: 8 minutes
- Jumping rope: 9 minutes at a moderate intensity
- Lifting weights, vigorously: 15 minutes
- Pilates: 24 minutes
- Rowing machine: 13 minutes
- Running stairs: 6 minutes
- Running: 9 minutes of running at a 6 mph pace
- Swimming: 15 minutes moderate intensity
- Walking stairs: 11 minutes
- Walking: 20 minutes of walking at a 3 mph pace
- Water aerobics: 23 minutes
- Yoga: 20 minutes
- Zumba: 11 minutes
Sports and Leisure Activities:
- Basketball, shooting hoops: 20 minutes
- Bowling: 30 minutes
- Dancing around living room: 20 minutes
- Darts: 35 minutes
- Golfing, carrying clubs: 15 minutes
- Ice skating, moderate: 18 minutes
- Kickball: 13 minutes
- Mini golf or driving range: 30 minutes
- Playing catch with a football: 35 minutes
- Playing Frisbee: 30 minutes
- Playing soccer, casual: 13 minutes
- Skiing,downhill: 10 minutes
- Softball or baseball: 18 minutes
- Tennis (doubles): 21 minutes
- Tennis (singles): 15 minutes
- Treading water, moderate effort: 23 minutes
- Volleyball, recreational: 26 minutes
- Water skiing: 15 minutes
- Mowing the lawn: 20 minutes
- Painting house: 18 minutes
- Raking leaves: 23 minutes
- Shoveling snow: 15 minutes
- Washing the car: 20 minutes
- Weeding the garden: 18 minutes
- Carrying an infant: 24 minutes
- Cleaning, moderate effort: 26 minutes
- Cooking: 34 minutes
- Doing dishes: 40 minutes
- Mopping the floor: 20 minutes
- Playing with children: 23 minutes
- Pushing a stroller: 35 minutes
- Rearranging furniture: 14 minutes
- Shopping: 38 minutes
- Sweeping: 23 minutes
- Walking the dog, 26 minutes
Were you surprised by the amount of time it takes to burn 100 calories? Which of these activities can you incorporate into your life to burn an extra 100 calories per day? Pick one that fits into your schedule and go for it!
How to Burn Belly Fat: Cut 100 Calories a Day
50 Ways to Lose Your Love Handles
Simple tricks for cutting (or burning) 100 calories a day can help you trim 10 pounds in a year.
By Kathleen Zelman, MPH, RD/LD
WebMD Weight Loss Clinic – Expert Column
Weight loss really can be as simple as shaving 100 calories per day. Weight loss experts agree that the best way to win the battle of the bulge is not through strict diets but by making small changes you can sustain for a lifetime. All it takes is making small changes in your daily routine.
There is one hitch: You need to keep up the changes to be successful. If you miss a day, no problem; just make up for it the next day. Just keep plugging away, and before long, the small changes will become automatic.
A Simple Formula
If you trim 100 calories per day, either by eating fewer calories or burning more, it should add up to a 10-pound loss at the end of a year. It’s a simple mathematical formula; if you eat fewer calories than you burn, you will lose weight.
Let’s do the math. A pound of fat equals 3,500 calories. Shaving 100 calories each day for 365 days is roughly 36,500 calories, equivalent to 10 pounds of pure fat. You could double your weight loss to 20 pounds in a year by trimming 100 calories from your diet and burning 100 extra calories each day.
A nutritious diet that is lower in calories will help you look and feel better, and can improve your health, too. Choosing the right foods — think fruits, vegetables, legumes, whole grains, lean protein, and low-fat dairy products — will give you energy all day long and help satisfy your hunger so you eat less. That’s another step toward helping you lose weight once and for all.
Easy Ways to Burn 100 Calories
Here are some quick and simple ways to burn an extra 100 calories:
- Buy a pedometer and walk an extra 2,000 steps, roughly equivalent to 1 mile and 100 calories.
- Walk the dog for an extra 20 minutes.
- Jog for 10 minutes.
- Do 30 extra minutes of housekeeping.
- Pull weeds or plant flowers in the garden for 20 minutes.
- Pedal an exercise bike for 13 minutes.
- Climb up and down stairs for 18 minutes.
- Jump rope for 15 minutes.
- Swim for 15 minutes.
- Dance for 20 minutes.
- Mow the lawn for 20 minutes.
- Wash the car.
- Work out in your living room with an exercise video for 15 minutes.
- Golfers, carry your clubs for 15 minutes.
How to Cut 100 Calories From Your Diet
And here are some tips from the calorie-cutting side of the equation:
- Eat a high-fiber, whole-grain breakfast cereal instead of granola
- Use mustard or low-fat mayonnaise on your sandwich instead of regular mayonnaise.
- Have a piece of fresh fruit in place of cookies or chips.
- Drink diet soda instead of regular soda.
- Choose sherbet, sorbet, or low-fat ice cream over super-premium ice cream.
- Use 2 tablespoons of light whipped butter or margarine instead of regular.
- Top your favorite pasta with a red sauce instead of a cream sauce.
- Skip the blue cheese topping on your salad.
- Order a small drink instead of a super-sized drink.
- Hold the bacon on your sandwich or at breakfast.
- Use water-packed tuna instead of oil-packed.
- Eat a snack-sized chocolate bar instead of a whole candy bar.
- Order your pizza with veggies instead of high-fat meat toppings.
- Eat an appetizer as your main meal instead of an entree.
- Skip the extra butter shot on your movie theater popcorn.
- Order your sandwich on whole-grain bread instead of a croissant or bagel.
- Leave the crust on the pie and enjoy the filling.
- Leave 3 to 4 bites of food on your plate.
- Pass on the gravy on your mashed potatoes.
- Try an open-faced sandwich.
- Leave the cheese off your sandwich or burger.
- Switch to low-fat salad dressing instead of regular.
- Use only half the packet of salad dressing when ordering salads to go.
- Eat 2 slices of whole-grain bread instead of a bagel.
- Spread your bread with jam instead of butter or margarine.
- Have a side salad instead of French fries as a side dish.
- Savor 5 Hershey kisses instead of a chocolate bar.
- Choose skim milk instead of whole milk.
- Eat 1/2 cup less of pasta or rice.
- Remove the skin from poultry before eating.
- Choose ground sirloin instead of ground beef.
- Share a dessert.
- Enjoy hummus with baby carrots instead of cheese and crackers for a snack.
- Drink 1 less 12-ounce light beer or glass of wine.
- Choose fruit canned in natural juice instead of heavy syrup.
- Skip the butter or margarine in the pan when grilling sandwiches or eggs.
Originally published June 29, 2006.
10 ways to burn 100 calories
Small changes can have a big impact on health. Just a few bursts of activity each day can make a real difference to your total calorie burn*.
“Calorie intake influences our fitness and health, so a solid approach is to create a calorie deficit to ensure we use our adipose fat stores ,” says Olu Adepitan, fitness manager of BXR sports studio and science clinic. While the number of calories you burn depends on various factors, such as your weight, age and sex, “all of the activities below have positive outcomes on your physical and mental wellbeing,” says Adepitan.
The best and worst foods for sleep
By making a simple switch to certain food and drinks, you can enjoy quality sleep without any fuss.
So whatever your preference, here are 10 ways to burn 100 calories, from walking to weightlifting
11 minutes for a game of singles; 16 minutes for doubles = 100 calories
Good for overall cardiovascular fitness, bone density, coordination and reaction time, tennis is also an ideal way to get fit if you prefer exercise to be sociable.
13 minutes walking uphill; 22 minutes walking at a moderate pace = 100 calories
“Walking improves cardiovascular fitness, which in turn reduces disease risks. It also encourages lower-body strength and endurance, and, if done outside, boosts vitamin D,” says Adepitan.
13 minutes leisurely; 7 minutes for vigorous front crawl = 100 calories
Swimming is great for cardiovascular fitness, maintaining a healthy weight, and boosting muscle strength and endurance. “It is low impact, so is ideal for those with joint issues, too,” says Adepitan.
9 minutes = 100 calories
As well as being an excellent cardio workout, Zumba improves motor fitness and coordination and increases bone density, reducing the risk of osteoporosis.
10 minutes jogging; 5 minutes sprinting = 100 calories
“Both sprinting and steady state running can improve cardiovascular fitness, body composition, and strength,” says Adepitan. They also increase bone density.
13 minutes for light cycling; 7.5 minutes for vigorous cycling = 100 calories
Cycling is a low-impact exercise that is beneficial for enhancing fitness, maintaining a healthy weight, and building strength and endurance in your lower body.
7. Strength training/weightlifting
25 minutes, working moderately = 100 calories
This improves strength, coordination, bone density, body definition and fitness. Moreover, “resistance training can also elevate your metabolism for several hours after the workout,” says Adepitan. “In other words, you continue to burn calories long after strength training.”
31 minutes = 100 calories
Yoga is ideal if you prefer to serve high-intensity exercise, with Adepitan listing its benefits as stress relief, and improved flexibility, strength and coordination.
34 minutes = 100 calories
This household activity may not initially seem that active (or fun!), but standing still for long periods can burn significant calories and work your core
19.5 minutes = 100 calories
“Gardening is a therapeutic activity that improves strength and endurance, and encourages positive mental health,” says Adepitan. Add in digging and shovelling to increase the burn.
*Although moderate physical activity is safe for most people, health experts suggest that you consult your doctor before starting an exercise program, especially if you have a history of heart disease, asthma, lung disease or diabetes.
Wouldn’t it be great to lose weight without trying? With two out of three women longing to get slimmer, it’s clearly a desire amongst many of us. Desire it we may, but finding the inclination to traipse off to a gym after work to burn those extra calories is often far too much to ask.
Well, what if I told you it was possible to shed the pounds without the added addition of any huffing or puffing? Sounds good, doesn’t it? Believe it or not, there are loads of easy and painless ways of burning 100 calories, most of which are standard daily tasks you can do from the comfort of your own home. Here are 30 of our favourites:
Before you continue, don’t forget to follow us on:
1. Run up & down your stairs
6 minutes of pain = 100 calories vanished!
I know I said no huffing and puffing required, but this one is worth the effort – trust me. Just an incredible six minutes of dashing up and down your stairs is enough to burn off the 100 cals your jacket potato accounted for at lunch.
The incline will mean your legs will get a killer workout, and the rise in your heart rate will lead to a mood-boosting adrenaline rush. Best of all, you needn’t even leave the house!
2. Dance to your favourite tunes
Now you have even more reason to dance like no one’s looking – you can burn off 100 calories with just 20 minutes of dancing (around five songs).
If you’re struggling to get motivated, head over to Spotify, which has so many options – from old favourites to top hits – that you’ll be a dancing queen in no time.
Music is a natural mood lifter, so a few nights spent dancing around your living room will not only leave you lighter, but happier, too!
3. Treat yourself to a healthy, home-cooked dinner
Eat the rainbow.
It can be hard to motivate yourself to get creative in the kitchen after a long day at work, but with the knowledge that you’ll lose 100 calories after 34 minutes of cooking up a storm, there’s more incentive than ever. That’s before even considering the added nutritional benefits of cooking homemade, of which there are many.
4. Zen it out
She makes it look so easy!
Ahhh, Yoga – it looks so sophisticated, doesn’t it? If you’ve been telling yourself you’re going to start the ‘hippie’ lie for longer than you can remember, now’s the time to start. 20 mins of this relaxing and rewarding activity will burn off 100 calories, and leave you feeling at one with the world, or so I’m told!
Yoga classes can be extremely costly, so why not have yours at home, instead? Sarah Beth Yoga has some great at-home videos for the novice and more experience-yogi. From quick five minute vids to long, 30 minute relaxation sessions, Sarah Beth will have you in love with this extremely beneficial exercise in no time.
5. Cycle to the shops
Climb on and feel the wind through your hair!
Ditch the car – you’ll be doing the environment, and your waist a massive favour. Just a casual 23-minute bike ride is enough to burn off 100 calories, more than the equivalent of eating a boiled egg. Cycling is a great way of getting some fresh air into your lungs, and will leave you with nice toned calves and thighs, too!
6. Mop the floors
Sigh. That time of week again? Most of us have mopped floors more times than we care to remember, so understandably it can be hard to get motivated. How about this for a bit of inspiration: mopping won’t just get your floors looking great, 20 minutes will burn 100 calories, so it’ll get you looking better than ever in no time, too.
7. Turn your living room into a Zumba
The massive Zumba craze of recent years is by no means over. If you’re yet to catch on, I’ll give you the facts: ‘Pretty much the most awesome workout ever’. Whether you choose to go to a class, or get up a YouTube video and Zumba-around your living room at home, you’ll have so much fun slashing 100 calories, the 11 minutes it takes to do so will be over before you know it.
8. Play Mum
Whether you have kids of your own or you have to borrow your friends’ and families’ doesn’t matter – 24 minutes of carrying whoever’s child will burn off a tidy 100 calories. Spread the word – with the prospect of those extra pounds being burnt off, you’ll find you’re friends and family may just change their attitude towards babysitting!
9. Play some football
Go on, have a kick about. You may just enjoy it!
Football – it’s inescapable! Whether it’s your nephew, daughter or husband nagging you to kick a ball around with them, think twice before you turn them down. Just 13 minutes of making a fool of yourself – I mean, playing football – will burn off that 100-cal cookie you probably shouldn’t have treated yourself to earlier.
10. Have a bowl-tastic time
As if you needed any more encouragement to go bowling! Burning 100 cals during a 30-minute games is more reason that ever to get competitive. Even if you do lose, you’ll be safe in the knowledge that your sore loser G&T is burnt off!
11. Walk the dog
They say ‘a dog is a man’s best friend’, but with a 26 minute dog walk burning off 100 extra calories, they make the ideal friend for anyone looking to shed a pound or two. Come rain or shine, your dog will need walking, so no excuses – you’ll thank them for it later when you’re a few pounds lighter!
Why not teach them a thing or too while you’re at it? Anushka has come up with 10 easy ways to teach your pawed pal new tricks from her own, dog-owning experience,
12. Wash the dishes
It may be a drag, but just think of the calories!
Are you forever being left to do the dishes alone? Well, my friend, stop complaining. All your lazy diners may just be doing you a favour, as 40 minutes stood at the sink is an extra 100 calories burnt off for you. You’ll be thankful of their idleness when you’ve dropped a dress size!
13. Clean your car
If you’re anything like me, you’ll dread cleaning your car. The prospect of the freezing water and mucky tires are bad enough in Summer, but when the colder months start, it only gets worse.
Colleen’s smart, car cleaning tips make life much easier, and I have another reason to grit your teeth and bear it: 20 minutes of car-washing is all it takes to burn 100 calories. With such an easy way to lose weight, you might just find yourself offering your car-washing services to your neighbours, too!
14. Give your walls a well-needed refresh
Are your rooms looking as tired as you feel? A quick 18 minutes painting is enough to get drop 100 calories, get your heart rate up, and help you feel reenergized. Hey, why not do the whole house and give your body a sizeable makeover, as well as your walls?
15. Take a stroll
A calm way to lose 100 cals!
Walking has the potential to be one of the most enjoyable ways to burn off an unwanted 100 calories. 20 minutes spent strolling through the countryside alone or in company is a great way to escape into the outdoors. If you’re allergic to anything that comes under the title of ‘exercise’, a casual walk could be the perfect weight-loss solution for you.
16. End the day with a jog
I know, I know, running isn’t exactly easy, but you don’t need to work up a sweat in order to banish 100 calories off your tally for the day. A 6mph pace – which isn’t much faster than a walk, by the way – for nine minutes is all that’s required. Jogging is a producer of the mood-lightening chemical, serotonin, meaning you won’t just be smaller, but smilier too!
17. Sing in the shower
Are you unlucky enough to be surrounded by noisy neighbours? Well, it’s time to get your ownback. Put your favourite songs on loud and sing to your heart’s content. Not only will you rightly ruffle their feathers, but 50 minutes spent being a karaoke queen is one of the funnest ways to ditch 100 calories off your day.
18. Get the ironing out the way
40 minutes ironing = 100 calories gone!
Next time you find yourself dreading the mountain of ironing that’s awaiting you at home, ask yourself this: would you rather be at the gym? 40 minutes of standing at the ironing board will burn 100 calories and get all those clothes looking sharp. That’s enough to substitute for the gym, surely!
19. Treat your loved one to a massage
Everyone loves a massage. While it’s always nice to be the receiver, lying face down for 25 minutes of pampering isn’t going to help you on your weight-loss journey. What will, however, is playing masseuse yourself. Give your loved one a treat and burn off 100 calories whilst you’re at it – your body will feel pampered enough when it’s a few pounds lighter.
20. Practise your skipping
When was the last time you picked up a skipping rope? High school, Primary? Well, it’s time to do a #throwback and get jumping. With the knowledge that just nine minutes of jump-rope will wipe 100 calories out of the equation for the day – not to mention the fun you’ll have – you’ll wonder why you ever stopped!
21. Let your inner child go wild
Are you still a kid at heart? Why not get the family over and enjoy a bit of playtime with the little ones? Yes, it may get a bit noisy, a bit rowdy and probably a bit messy, but it’ll definitely be worth it. Oh, did I mention you’ll burn 100 calories in 23 minutes without even noticing?
22. Nap the afternoon away
No, I’m not joking! A peaceful and refreshing 20-minute nap can help calm your nerves, enhance creativity and lower blood pressure. When you’ve accumulated two hours of shut-eye, you’ll have burnt off an extra 100 calories. Is this the most preferable way of burning calories ever? I think so.
23. Mow the lawn
There’s nothing better than the smell of freshly-cut grass…oh, wait, there is: Spend 20 minutes getting your lawn looking tip-top and you’ll burn off 100 calories whilst you’re at it. Fresh air, a pretty backyard, and a step towards a slimmer you – with that in mind you’ll want to have the best backyard in town!
24. Get musical
The gym, running, tennis – when did weight-loss take over and eradicate the appeal of more creative, skill-enhancing hobbies? Newsflash: it’s possible to have the best of both worlds. 40 minutes of piano practising is a tranquil and sophisticated method of burning your 100 calories, and better still, requires no gym clothes at all.
25. Sweat it out in the sauna
Need I say more? Burning calories in the sauna? yes please! Grab your girlfriends and splash out on a spa day. You’ll be able to relax by the pool, chat over champagne and indulge in bite-sized sarnies – just be sure to get 15 minutes of 100 calorie-busting sauna time in there, too.
26. Play fetch with your dog
You’ll be your dog’s new best friend!
Makes your dogs day: grab their favourite toy and head on outside. Whether it’s a trip to the park or just your backyard, you won’t regret taking the time to play when you see that tail wagging like crazy. You’ll be doing yourself some good, too, as 20 minutes of fetch later and you’ll have burnt your 100 calories.
27. Rejig your living room layout
Does your home need a refresh? Before you dash straight to the shops, consider having a move-around first. Swap furniture from room to room, play with angles and positioning and in 14 minutes you’ll have a room that looks completely different. Oh, you’ll be 100 calories lighter, too.
28. Weed away your worries
Spending time in the garden has a bountiful of benefits, including reduced stress relief and improved brain health as well as the obvious of making your garden look like a wonderland. Even if you’re not a lover of the ‘great outdoors’, you too can reap some rewards: 18 minutes spent weeding = 100 calories lost – maybe you could give ‘nature-loving’ a go, after all.
29. Do a speed clean
Who says deep cleans are all that? A speed clean not only saves times (and hassle), but you’ll burn off an easy, breezy 100 calories in 26 minutes. Stuck for quick cleaning ideas? With Anushka’s speed cleaning guide, you’ll have your home spotless in no time.
30. Go on a shopping spree
An excuse to go shopping? Great!
The one you’ve all been waiting for: opt to shop till you drop to burn those pesky 100 cals in 38 minutes. Now, we all know that a ‘good’ shopping trip lasts much longer than that, so just imagine how much you burn off in a whole day! Like we needed any more excuses to spend…
We do not provide medical advice, please contact your doctor or health professional with any questions you may have.
What are your weight loss goals and how do you go about achieveing them? From one dieter to another, let me know in the comments below. Don’t forget to follow us on Facebook, Twitter and instagram too for even more exclusice home hacks!
Think Outside the Gym: 10 Ways to Burn 200 Calories
Hydroxycut August 29, 2013 Diet & Weight Loss , Exercise , Hydroxycut Email Print Twitter Pinterest Facebook
This post was most recently updated on December 3rd, 2016
You could set the timer and trudge through another half hour on the treadmill in a crowded, stuffy gym. Or, high tail it out of there and burn 200 calories doing something you actually enjoy! Exercise doesn’t have to be a chore. In fact, if you choose activities that interest you or keep you entertained, you’re much more likely to stick with a program that ultimately reveals a healthier, slimmer you.
Roll away! In just 35 minutes, you’ll have burned off nearly half the calories you consumed at lunch.
Here are 10 ways you can blast 200 calories without getting bored*:
- Skip rope ““ All it takes is 22 minutes of moderately-paced jumping (aim for about 70 skips per minute) to burn 200 calories. If it’s a nice day, take it outside!
- Dance ““ Turn up the tunes and boogey down for 30 to 35 minutes.
- Clean house ““ OK, maybe this one isn’t exactly fun, but it’s something that needs to be done anyway. Kick up the intensity of your moves as you vacuum, mop, take out trash, wipe down cabinets and put away clutter. After 50 minutes, 200 calories are out the window.
- Wash and wax the car ““ Save yourself money and burn calories with an at-home car wash and wax. An hour’s worth of buffing and shining will work off nearly half the calories you took in at lunch.
- Garden ““ Pulling weeds, digging, hoeing and watering will set you back 200 calories after 45 to 50 minutes. Plus, you’ll have homegrown veggies and herbs to support your healthy diet.
- Play softball or baseball ““ Game on! Spend just 30 minutes tossing, catching and running for intense calorie burning and a lot of fun.
- Walk ““ Get to know your neighborhood, or head over to a park, local track or even the mall. Forty minutes of brisk walking””wherever you are””burns 200 calories.
- Water aerobics ““ Cool down on a hot day while working off that mid-morning snack. You won’t even notice 35 minutes have passed as you do leg lifts and other water-resistance exercises.
- Take a hike ““ Hit the local trail and enjoy the scenery as you walk uphill and across rough terrain for about 25 minutes.
- Painting ““ Spruce up your digs and tone those arm muscles by painting walls. In just 35 minutes, you may coat a wall, or an entire small room,
*200 calorie estimate based on 150 lb. individuals.
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Hydroxycut is committed to providing an effective weight-loss formula with scientifically proven key ingredients. Hydroxycut is America’s #1-selling weight-loss supplement brand!
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31: Watch less television.
Adults who halved their television viewing time (by using an electronic lock-out system) not only burned an extra 119 calories per day, but did so without altering what they ate.
32: Lift up.
Rise up on the balls of your feet and then lower yourself down again. “I do this little Pilates move everywhere,” says McGee.
33: Build up your abs.
Do intense bursts of engaging your abs tightly. If you think you can only do 30 seconds, push for 40, says Da Costa.
34: Drink a few cups of strong green tea every day.
In addition to caffeine, green tea contains catechin polyphenols, plant chemicals that may also boost metabolism, according to a study from the University of Geneva in Switzerland.
35: Heat things up.
“Some studies show that spicy food can temporarily increase metabolism,” says Slayton. Try red pepper flakes on salad.
36: Work your legs a bit.
“If I’m stuck in a seat, I do small knee lifts, almost like I’m marching in place,” says McGee.
37: Eat salmon.
Salmon eaters lost significantly more weight than beef eaters in a study, even though the calories consumed were equal.
38: Pop a pill.
People taking supplements with glutamine after meals burned an average of 20 more calories than those taking a placebo in a study at Iowa State University in Ames.
39: Keep your blow-dryer at the health club.
“I have a client who swears that this motivates her to work out,” says Slayton.
40: Eat the peel.
“It takes the body more energy to break down fiber-rich foods, like the skins of fruits and vegetables,” says Wellington.
drink more milk
41: Get busy.
Most couples burn an average of 300 calories an hour while they’re having sex.
42: Go coconuts.
People who replace oils and fats like animal fats and sunflower oil with those containing medium-chain fatty acids, such as coconut oil, lose more body fat.
43: Drink Oolong tea.
Gullo suggests this to his clients because some studies have shown it can increase metabolic activity by as much as 10 percent.
44: Don’t snack in the car.
Experts say it’s a hotbed of mindless eating and excess calorie consumption.
45: Swing your arms.
“The more parts of your body that you use simultaneously, the more you burn,” says Zukerman.
46: Snack when you drink.
Alcohol paves the way for overeating. Snack before you go out for drinks, says Slayton—or at least eat a few olives when you’re at the bar.
47: Clean up.
When you’re wiping down the counter or washing the car, really stretch out, says Peterson. “Use both hands and make large circular motions, like you’re the Karate Kid.”
48: Buy some crackers.
“High-fiber, low-starch foods, such as GG Crispbreads, create a film on the intestinal lining that blocks the absorption of other calories,” says Gullo.
49: Sit up.
When watching TV, “get in the habit of holding your body straight,” says Slayton.
50: Don’t forget dairy.
Wellington says, “Researchers believe that low-fat dairy inhibits fats from being stored.”
7 Creative Ways to Burn Calories
Ditch the Boring Workouts and Burn Calories with these Activities!
Sometimes lifting weights and running on a treadmill can get a little boring and repetitive. It is important to add variety to your workout routine to keep you going, and not find yourself bored and unmotivated. Luckily, there are lots of creative, unique and fun ways to workout—and see results!
Bet you weren’t thinking these 7 activities could get you to burn calories!
- Just Dance—this doesn’t mean you have to be a professional dancer to burn calories. Depending on the intensity and duration, dancing can actually burn as many calories as swimming and bike riding. So blast your favorite song and shake your hips!
- Jump Rope—did you enjoy jumping rope when you were a child? Jumping rope is a great way to burn fat and crush those calories, and is an activity that can be done anywhere. If you jump rope for 20 minutes you can burn up to 250 calories.
- Play Video Games—can you burn calories playing video games? Absolutely! Video games like Just Dance, Wii Sports and Zumba Fitness will get your body moving, and you can burn a good 400 calories an hour.
- Yard Work—move outside and look for opportunities to burn more calories. Depending on the project you’re tackling in your yard, you could be squatting, lifting, digging and walking around. So tone up those arms and legs and plant that garden you’ve always talked about, dig up those pesky weeds that keep popping up and catch some Vitamin D at the same time!
- Shopping—pushing a grocery cart, or lugging around bags full of new purchases will burn over 100 calories for each half hour.
- Clean House—housework is a chore, but instead of dreading it, use it as a workout. When you clean your house for one hour, you can burn around 195 calories. Your bathtub or shower need a good scrub? You can burn 200 calories and tone those arm muscles. Vacuuming, hand washing your dishes, and mopping will all help you lose those calories and leave your home spic and span!
- Go Bowling—bowling is not only fun, but you can burn 200 calories or more and is a great way to speed up your metabolism and improve balance.
- Re-arrange Furniture—you always wanted to move that couch but haven’t gotten around to it—now’s your chance! Take a half hour of your day and change it up and you’ll burn 100 calories or more in the process. Besides perfecting the feng shui of your living room, rearranging furniture can also give you a total-body workout.
You may be burning calories and not even know it! Barbecuing, folding the laundry, bathing the kids, laughing at a funny movie, chewing gum or talking on the phone all contribute to combatting calories and getting fit and healthy.
Exercise doesn’t always have to be boring. One you start incorporating some fun in your workout routine, you will burn calories even without realizing it and start exercising because you want to, not because you have to.
If you want some more workout motivation, !
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